10.14.2012

20 Week Running Schedule

When I first started this blog, my intentions were to focus more on running and I haven't done much of that. I have found that I run every now and then but nothing like in the past. You see...  I spent a year and half serving a mission for the LDS church in Brazil and I've now been home 2 years. It was the best time of my life. Seriously, I miss it every day and loved my time there! When it came to exercise though,  we were alloted 30 minutes in the morning and where I served we WALKED everywhere. It was physically demanding in different ways. I would jog in the mornings and do a few arm and leg exercises. But knowing we'd be walking for the next 10 hours as well made me not want to push myself too hard as to not get so exhausted I couldn't move (which still happened sometimes haha)  So when I got home, I wasn't in bad shape but I wasn't in the shape I had been in before my mission and ever since then I just haven't tried to get back to where I was. I have decided to finally start training again and I'm looking forward to sharing this journey with all of you!! I have come up with a 20 week running program to work up to a half marathon.This program is great for those who are just beginning runners to those who are runners but just want some more structure in their workouts. Also...if you feel like "there is no way I can run 3 miles tomorrow" start smaller. You can make your schedule to fit you better. start with one. The important thing is that you're starting! So, I have found that with my training, I honestly don't want to run any more than 12 miles. Its just not fun to me! haha. But I never ran more than 13 miles training for my marathons and I always did great! Maybe not as fast as some may want, but I enjoyed my training and still felt great at the finish line. So this schedule that I have made is preparation for a half marathon. I haven't signed up for any races yet, but my goal is to work on this schedule and then in 5 months when I get done with it, I will make some new goals and consider what race I would like to do. Depending on how I am feeling and doing, I may even look into another marathon! I just want to have fun getting back into shape and have that love for running that I've always had grow.
So...here it is!!


Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week 1

3 miles

3 miles

off

3 miles

off

4 miles

off


Week 2

3 miles

3 miles

off

3 miles

off

4 miles

off


Week 3

3 miles

4 miles

off

4 miles

off

5 miles

off


Week 4

3 miles

4 miles

off

4 miles

off

5 miles

off


Week 5

3 miles

5 miles

off

5 miles

off

6 miles

off


Week 6

3 miles

5 miles

off

5 miles

off

6 miles

off


Week 7

3 miles

3 miles

5 miles

3 miles

off

7 miles

off


Week 8

2-3 miles

3 miles

5 miles

3 miles

off

7 miles

off


Week 9

2-3 miles

4 miles

5 miles

4 miles

off

8 miles

off


Week 10

2-3 miles

4 miles

5 miles

4 miles

off

8 miles

off


Week 11

2 miles

4 miles

6 miles

4 miles

off

9 miles

off


Week 12

2 miles

4 miles

6 miles

4 miles

off

9 miles

off


Week 13

2 miles

5 miles

6 miles

5 miles

off

10 miles

off


Week 14

2 miles

5 miles

6 miles

5 miles

off

10 miles

off


Week 15

2 miles

5 miles

6 miles

4 miles

off

11 miles

off


Week 16

2 miles

5 miles

6 miles

4 miles

off

11 miles

off


Week 17

off

4 miles

6 miles

4 miles

off

12 miles

off


Week 18

off

4 miles

6 miles

4 miles

off

12 miles

off


Week 19

off

4 miles

5 miles

4 miles

off

6 miles

off


Week 20

off

4-5 miles

off

4-5 miles

off

13.1 miles!

off


Week one starts tomorrow. I have printed out this schedule and put it on the wall. I will mark off each day I accomplish. I have given myself 2-3  rests days depending on the week in which I will either rest or do some cross training. Sundays I will take completely off.

I have also made myself a "Workout Journal" to record each day I work out, what I do, where I went, how far I ran, how I felt, who I worked out with, and any goals I want to make to do better.
I would be interested to know if anyone wants to do this training with me!! I'm really feeling motivated and excited. If you are..I just have 3 tips that I know are important before we start:

1-Make sure you have a good pair of shoes. My favorites are Asics Gel Kayano. Good shoes are so important. I work in therapy and I can't even tell you how many patients we have come in with bad knees that were runners and they say they had always wished they had had better shoes and taken better care as they run.  When I first started getting into long distance running, I was losing toe nails and getting so many blisters. I started doing research and I kept finding everyone saying how important a good pair of shoes is. I also read that getting them a little bigger was recommended to give room for swelling. I have gotten a 1/2 size larger, some even say to get a whole size larger. Wow, it sure made a difference. My feet weren't my holding me back like they were!  I know they do shoe fittings too so that might even be good if you're not sure what shoes to get yet.
2-Stay hydrated. Make sure you're drinking enough water to make up for any water you may lose from running.
3-Have fun. Getting in shape is fun!  Honestly, I love a good run to look around at the beautiful earth that the Lord created for us that we may not see otherwise! If you start getting bored, you've got to change things up a bit. Keep checking back here, I will try to post new ideas and fun things we can do to liven up our workouts a bit. 

Thats about it for today. I don't want to do too much in one day! Happy training! I would love ideas, advice, likes, dislikes, do's, don'ts, opinions, and motivation as I'm starting so feel free to email me runstylerun@gmail.com or message me anytime!

Beijos!! 

5 comments:

  1. First of all...consider buttons swapped! Plus, I'm officially your newest stalker...I mean follower. :D

    And did you read my mind? I've totally been thinking about training for a half - I even looked up that exact same schedule! Great minds my friend...

    Also, since you're a runner, what are your thoughts on the Vibram Five Fingers (aka, toe shoes?) ever tried them???

    ReplyDelete
    Replies
    1. Hey Kaylynn! I'm so excited..you better be training with me!
      So my thoughts on the toe shoes. I have read a lot that the barefoot type shoes are great for shorter runs but when it comes to longer runs, you should get something with support (unless you are goal is to go for the barefoot marathons) But I know that I want my knees to be intact for the next whatever years I have left. So I prefer plenty of support. I do have Inov8's for my cross training and I really like them but any more than 3 miles they just don't work for me. I prefer my asics. But honestly I have never tried the Vibram's so I am not really one to ask ;) So glad you stopped by!

      Delete
  2. Great idea with the schedule! I'd love to run more and I'll definitely look up the running shoes you were talking about. Thanks! Newest follower!

    Kaeli
    The Broadcloth

    ReplyDelete
  3. É bom se programar. Obrigada pela visita lá no blog. Volte sempre!
    Bjos

    Aline
    http://comprasdemulheres.blogspot.com.br/

    ReplyDelete
  4. Good for you! Working out is awesome. Thanks so much for your sweet comment :)

    sherriamour.blogspot.com

    ReplyDelete

You just made my day! Let me know if you're a new visitor or a new follower...I'd love to check out your blog! Hey, and I also speak Portuguese and a little Spanish! Beijos!!