I think I'll start recording my training again.
10.2 mile easy run (7:20/mile pace) alone. Perfect weather.
I read YOU (Only Faster) by Greg McMillan in February, and I set up a 12 week training plan for a 10k I'm planning on running in June. I'm finishing up week four today.
Here are some of the key workouts:
Week 1: 12x30sec (fast) with 1 min jog
Week 1: 10 hills (did them on the treadmill, about 200m each)
Week 2: 2mile tempo run (treadmill, felt difficult)
Week 2: 12 hills (outside, long hill)
Week 3: 12x30sec (fast) with 1 min jog
Week 3: 6x1mile with 0.25mile recovery (6:16-6:29/mile goal pace, ran it outside with my Garmin, felt very difficult, took a couple days to recover, didn't lift that night)
Week 4: progression run of 60 minutes (last 10 minutes fast)
Week 4: 12 hills (outside, long hill)
I've also been lifting three times a week in the gym. For reference, here is a quick note of the weights I've been using:
squat: 105lb moderate, 115-125lb heavy
deadlift: 115-125lb focusing on form
bench: 65-70lb
overhead press/push press/thruster: 45-55lb
biceps curl: 15-20lb
strict pull-ups: max at 12, easily 7-10...varies weekly
TRX workouts...
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