The woman I am coaching...let's call her Mary Half...or Mary for short...is 32 years old. She has a fairly extensive background in swimming, triathlons and running. Her job is physically active and she does very little sitting. She's also a personal trainer so she knows how to exercise with correct form. She is naturally gifted with endurance but lacking in explosive speed. She is well suited to long duration events.
Her schedule is very restricted. She's at work by 6:30AM and out after 4:00PM...when it's dark. She prefers not to run in the dark and she has a fairly lengthy commute to work. She teaches spin class on Wednesday evenings and does a swim workout on Thursday night that she loves and wants to keep. She also has access to treadmills and gym equipment.
Mary is currently running a little over 10 miles a week...a couple of 2mi runs during the week and a couple of 3.5mi runs on the weekends. Most of her free time is on the weekends. She would like to participate in...but not necessarily race...the CCAC Grand Prix racing series that goes for another 5-6 weeks.
Mary suffered a serious stress fracture while training for an Ironman. She finished the Ironman on the stress fracture but it took its toll. Mary seems to be healthy now and is enthusiastic about beginning to train with more focus.
Even though we are severely limited by time constraints and commitments, we feel we can still make progress and that Mary can run the half marathon safely and with a satisfactory performance. As an aside, Mary expressed interest in running an ultramarathon in the not-to-distant future.
Our goal at this point is simply to increase her aerobic volume and improve her fat burning system....in a deliberate and step-by-step fashion.
Her training schedule for week 1 is shown below:
Mon - AM or PM - Circuit - 3 rounds of the following:
- 5min jog
- 5 (each side) SL deadlift w/dumbbells
- 5 burpees
- 10 walking lunges
- 30secs jump rope (quick, like on hot coals).
Tues - AM (PM if necessary)- 20mins easy jog
Wed - PM - 45mins treadmill run as follows (wear heart monitor): 15mins with max pulse of 140bpm and incline at 1%, then 1min break, then 25mins with max pulse of 150bpm and incline of 1-2%, then 5min cool-down.
- PM - after run - Teach spin class (remember to hydrate)
Thurs - AM - 10-20mins easy jog
- PM - Swim workout ~1hr
Fri - Repeat Monday or Tuesday or rest
Sat - 45mins moderate run - let pulse gently climb to 140-150bpm and then keep it there, after run do 4x20sec strides at 3K -5K race pace w/40-60secs walk/jog recovery
Sun - CCAC Grand Prix - 30mins easy before race, then…hopefully without too long a break…run race with very conservative start…a little faster than training pace…let pace build as run goes on…run last mile or two approaching race effort. Do 10min easy jog shortly after finishing.
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