• Home
  • Blog
  • Bio
  • Training
Cape Cod Coaching
Welcome!

Case study - Preparation for Hyannis half marathon

12/17/2013

0 Comments

 
I'm coaching a young lady who would like to run the Hyannis half marathon in late February/early March this year.  I'm going to post her training schedule here.  Thought you might find it interesting to follow along.

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).
Keep moving but don't kill yourself - think 80% effort

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.


Post any questions to "Comments"
0 Comments



Leave a Reply.

    Author

    Coach Paul

    Archives

    June 2016
    December 2015
    May 2015
    December 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013

    Categories

    All
    Health
    Racing
    Self Improvement
    Self-improvement
    Tips For Beginners
    Training Tips
    Video

    RSS Feed

Powered by Create your own unique website with customizable templates.