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Read
about the FIRST
plan here.
The
basic marathon plan
A
plan modified for a 10K race preparation
(target 7:00 minute mile pace)
A
plan modified for a 5K race preparation
(target 8:00 minute mile pace)
If
you would like a personalized plan for your own race or goal,
please contact
me and I will work with you to set one up.
The
3 day FIRST plan works out like this:
Tuesday
- tempo run
A run
varying each week in distance from 3 miles to about 8
The
run after a warm-up section is run at a pace, a different pace
based upon your goal and the length of the run. Sounds more
complicated than it is. Many of us are running similar pace so
we can work together on this one, especially on the longer runs.
Thursday
- track/hill
workout
About
2 miles initially and working up to 3 or 4 miles of intervals
(see marathon, 10K and 5K plans for examples).
We do the track work when it is warmer, and
the hills during the winter.
Sunday
- distance run
This
will build up to 10 or more miles, so this is much like we
already do on Sundays. It still should be mostly a
"conversational pace". The build up will depend upon
the race plan you want to use; the marathon, 10K or 5K. The
marathon tops out at 20 miles. Both the 10K and 5K would top out
at 10 miles. If you would like to go longer we can review that.
Monday,
Wednesday, Friday, and Saturday there is NO
running. You can walk. You can bike. You can swim. You can do
some light lifting. You can do nothing. But you should NOT
run. Trust me, you will be (or should be) working hard enough on
the 3 days you will run to allow your body the passive or
lightly active recovery time.
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