Run For Rights Pre-Plan!

The best race of the year is coming up. Okay well the course isn’t so great, and there is usually very little competition. BUT, it’s the only time of year you can run with Todd of Propagandhi while supporting the Anarchist Black Cross and then have beers with the Copwatch folks after the race. For the past three years I’ve run the 10km race and have been the first runner back both times. There is a lovely british man who had run with me both years. The first year I dragged him along to finish in 36 and change. Last year I went out fast and he helped carry me through the last 2 miles, we finished in about 37:30. Both of those years I had only been boxing and had taken time off to go travelling right before the race. I was never in shape not for running at least.

This year is the first time since I was in high school that I’ve run more than 25 mpw. I’m hoping for a better showing this year. To do that I’ve found a newer edition of The Complete Book of Running and have devised a 5 week training schedule for the race. I also calculated my VDOT in order to figure out my split times. I’m going to get a New Watch and try to keep myself honest. The hardest part is going to be not running too fast, letting my body rest and doing more quality work outs instead of blowing my legs 5 days a week and expecting one day off to be enough taper.

Currently I’m running 30-35 miles a week. This plan will, in the next month, take me up to 50 mpw, which is going to be another challenge. I’ve never been super diligent about long slow runs. I’m going to try my best.

Week 1

  • Monday    
    AM
    : 3 Miles easy to work 
    PM
    : Strength (upper body) & Core
  • Tuesday
    AM: Steam Room & Stretch
    PM: 3.5 mile warm up, Garbage Hill 365m Reps x 12, 3.5 mile cool down
  • Wednesday
    AM: 3 Miles easy to work
    PM: rest
  • Thursday
    AM: rest
    PM: 4 Mile warm up, 8 x 400m, 4 mile cool down
  • Friday
    AM: 3 Miles easy to work
    PM: Strength (lower body) & Core
  • Saturday
    AM: Steam Room & Stretch
    PM: 2 Mile warm up, 2 Mile Tempo, 1 mile cool down
  • Sunday
    Long Run:8 Miles easy
  • Total Mileage: 42 Miles

Week 2

  • Monday    
    AM
    : 3 Miles easy to work 
    PM
    : Strength (upper body) & Core
  • Tuesday
    AM: Steam Room & Stretch
    PM: 3.5 mile warm up, Garbage Hill 365m Reps x 12, 3.5 mile cool down
  • Wednesday
    AM: 3 Miles easy to work
    PM: rest
  • Thursday
    AM: rest
    PM: 4 Mile warm up, 6 x 200m, 4 x 100m, 4 mile cool down
  • Friday
    AM: 3 Miles easy to work
    PM: Strength (lower body) & Core
  • Saturday
    AM: Steam Room & Stretch
    PM: 2 Mile warm up, 4 Mile Tempo, 1 mile cool down
  • Sunday
    Long Run:10 Miles easy

Total Mileage: 46 Miles

Week 3

  • Monday    
    AM
    : 3 Miles easy to work 
    PM
    : Plyometrics & Core
  • Tuesday
    AM: Steam Room & Stretch
    PM: 2 mile warm up, 2 mile tempo, 1 mile cool down
  • Wednesday
    AM: 5 Miles easy to work
    PM: rest
  • Thursday
    AM: rest
    PM: 4 Mile warm up, 6 x 800m, 4 mile cool down
  • Friday
    AM: 3 Miles easy to work
    PM: Strength (lower body) & Core
  • Saturday
    AM: Steam Room & Stretch
    PM: 2 Mile warm up, 4 Mile Tempo, 1 mile cool down
  • Sunday
    Long Run:13 Miles easy

Total Mileage: 47 Miles

Week 4

  • Monday    
    AM
    : 3 Miles easy to work 
    PM
    : Plyometrics & Core
  • Tuesday
    AM: Steam Room & Stretch
    PM: 2 mile warm up, 2 mile tempo, 1 mile cool down
  • Wednesday
    AM: 3 Miles easy to work
    PM: rest
  • Thursday
    AM: rest
    PM: 4 Mile warm up, Pyramid 100, 200, 400, 800, 1600, 800, 400, 200, 100, 4 mile cool down
  • Friday
    AM: 3 Miles easy to work
    PM: Strength (lower body) & Core
  • Saturday
    AM: Steam Room & Stretch
    PM: 2 Mile warm up, 4 Mile Tempo, 1 mile cool down
  • Sunday
    Long Run:13 Miles easy

Total Mileage: 45.3

Week 5

  • Monday    
    AM
    : 5 Miles easy to work 
    PM
    : Core
  • Tuesday
    AM: Steam Room & Stretch
    PM: 2 mile warm up, 2 mile tempo, 1 mile cool down
  • Wednesday
    AM: 5 Miles easy to work
    PM: rest
  • Thursday
    AM: rest
    PM: 4 Mile warm up, 4 x 400m, 2 x 200m, 4 mile cool down
  • Friday
    AM: 3 Miles easy to work
    PM: Core
  • Saturday
    AM: Steam Room & Stretch
    PM: rest
  • Sunday
    RACE DAY!: 4 mile warm up – RACE 6.25 miles

Total Mileage:  37.75 Miles

GOAL TIME: 35:30 WOOT!

Advertisements

About Chasing Heels

Is a twenty something freegan anarchist living in Winnipeg Manitoba.
This entry was posted in Goals & Plans, Running. Bookmark the permalink.

One Response to Run For Rights Pre-Plan!

  1. Rob says:

    Do you listen to music when you run? If you do, what do you listen to? If you don’t, what WOULD you listen to? Give me some tracks and they might find their way onto my R4R Trike Songs Playlist.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s