Sunday, January 14, 2007
Wanna be faster?
Want to run a PR this year but don't know where to start? Check out this link. Take about 30 seconds to enter some data and you'll instantly get a program to help you reach that PR.
In addition I was thinking I would publish the training program I will be following. There is a program for the beginner and the not-quite a beginner.
Weeks 1 and 2 are the same for both.
4x20min run - Yep that's it. 4 twenty min runs over the next 7 days and repeat for week 2. Keep the pace casual, run walk run is ok. I monitor casual pace two ways. One - can I breath through my nose the entire time? Two - could I carry on a conversation without stoping to take that "really big breath" to keep talking. Some of you with HRM's may know where your heart rate should be on this pace, use that if you like.
Week 3 starts pool sessions.....So, if you live in the Cedar Valley and need swim times and locations or want to meet up for a session post here. If you live elsewhere you need to start scouting for a place to doggie paddle.
Weight lifting - I believe in it, the training program doesn't agree or dis-agree with it but does not include it. What I will be doing weeks 1 and 2 is lifting after the run. Here is the lifting program I will be using. Light weights, slow reps, use good form. If you don't, you'll just be sore and maybe injured. Do this program as a circut. Go right from one lift to the next throughout the series. Take a short rest, then hit them all again.
You will be out of the gym in less than an hour including the run, lifting, and stretching.
Join me or just read along, if you have questions be sure to post them. If I can't answer them I'll get someone from Happy Mutant to help out.
Peace,
Ed
In addition I was thinking I would publish the training program I will be following. There is a program for the beginner and the not-quite a beginner.
Weeks 1 and 2 are the same for both.
4x20min run - Yep that's it. 4 twenty min runs over the next 7 days and repeat for week 2. Keep the pace casual, run walk run is ok. I monitor casual pace two ways. One - can I breath through my nose the entire time? Two - could I carry on a conversation without stoping to take that "really big breath" to keep talking. Some of you with HRM's may know where your heart rate should be on this pace, use that if you like.
Week 3 starts pool sessions.....So, if you live in the Cedar Valley and need swim times and locations or want to meet up for a session post here. If you live elsewhere you need to start scouting for a place to doggie paddle.
Weight lifting - I believe in it, the training program doesn't agree or dis-agree with it but does not include it. What I will be doing weeks 1 and 2 is lifting after the run. Here is the lifting program I will be using. Light weights, slow reps, use good form. If you don't, you'll just be sore and maybe injured. Do this program as a circut. Go right from one lift to the next throughout the series. Take a short rest, then hit them all again.
You will be out of the gym in less than an hour including the run, lifting, and stretching.
Join me or just read along, if you have questions be sure to post them. If I can't answer them I'll get someone from Happy Mutant to help out.
Peace,
Ed
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