Training Schedule

Monday 30 November – Easy Run: 4 miles @ 9.35

Tuesday 1 December – Cross Training

Wednesday 2 December – 5 mile Tempo Run: 3 miles @ 8.20

Thursday 3 December – Easy Run: 4 miles @ 9.35

Friday 4 December – Rest

Saturday 5 December – Long Run: 10 miles @ 9.50

Sunday 6 December – Rest

Monday 7 December – Easy Run: 5 miles @ 9.35

Tuesday 8 December – Rest

Wednesday 9 December – Speedwork: 5 miles with 2 x 1600m @ 7.50, 800m jogs between

Thursday 10 December – Easy Run: 5 miles @ 9.35

Friday 11 December – Rest

Saturday 12 December – Long Run: 10 miles @ 9.50

Sunday 13 December – Rest

Training Schedule

Monday 16 November – Rest

Tuesday 17 November - Rest

Wednesday 18 November – Easy Run: 2 – 4 miles

Thursday 19 November – Tempo Run: 6 miles with 4 miles @ 8.30

Friday 20 November - Easy Run: 4 miles @ 9.35

Saturday 21 November – Rest

Sunday 22 November – Easy Run: 9 miles @ 9.35

Monday 23 November – Rest

Tuesday 24 November – Easy Run: 5 miles @ 9.35

Wednesday 25 November – Rest

Thursday 26 November – GE Run thru the Wood 5 Mile Thanksgiving Race

Friday 27 November – Easy Run – 4 miles @ 9.35

Saturday 28 November – Rest

Sunday 29 November – Easy Run: 5 miles @ 9.35

Training Schedule

Monday 9 November - Rest

Tuesday 10 November - Easy Run 3 miles @ 9.35

Wednesday 11 November - Easy Run 3 miles @ 9.35

Thursday 12 November - Easy Run 3 miles @ 9.45

Friday 13 November - Rest

Saturday 14 November - Rest

Sunday 15 November - San Antonio Rock n Roll Half Marathon

Training Schedule

Monday 26 October - Rest

Tuesday 27 October - Easy Run: 5 miles @ 9.45

Wednesday 28 October - Cross Training

Thursday 29 October - Easy Run: 5 miles @ 9.45

Friday 30 October - Easy Run: 5 miles @ 9.45

Saturday 31 October - Rest

Sunday 1 November – Long Run 12 miles

Monday 2 November - Rest

Tuesday 3 November - Easy Run: 3 miles @ 9.45

Wednesday 4 November - Cross Training

Thursday 5 November - Speedwork: 7 miles with 3 x 1600m @ 7.38; 800 jogs rest between

Friday 6 November - Easy Run: 3 miles @ 9.45

Saturday 7 November - Rest

Sunday 8 November – Long Run 7 miles

Training Schedule

Monday 19 October - Rest

Tuesday 20 October - Easy Run: 4 miles @ 9.45

Wednesday 21 October - Cross Training

Thursday 22 October - Speedwork: 5 mile Tempo Run with 3 mi @8.15

Friday 23 October - Easy Run: 3 miles @ 9.45

Saturday 24 October - Rest

Sunday 25 October – Long Run 10 miles

Training Schedule

Monday 12 October - Rest

Tuesday 13 October - Easy Run: 4 miles @ 9.45

Wednesday 14 October - Cross Training

Thursday 15 October - Speedwork: 5 mile total with 2 x 1600 in 7.45 with 800 jogs in between

Friday 16 October - Easy Run: 3 miles @ 9.45

Saturday 17 October - Rest

Sunday 18 October - 9 miles

Changing gears

This week is going to signal the end of my first training phase – 0 to 10 miles in four and a half months (one of those was taken off for injury). I have improved my times consistently over the longer distances from 13 minute miles down to 10 minutes. To date I have basically been following the training guidelines of our running club coach and president – long runs on Saturdays increasing the distance by a mile every two weeks, and running three shorter runs during the week. The program is not much different than those that can be found in the non-runner training books (I have two). So, with some additional reading of various books, magazines and websites I have found a suitable training program to train for the Chevron Houston half marathon being run in January.

Half marathon I hear you say? Yes – it is part of the plan (fingers crossed) to pre-qualify by time for the New York marathon. That is the plan, the goal, but with a disclaimer. The disclaimer reads something like this: if I don't prequalify on time I won't be disappointed. I am more than happy to run for one of the many outstanding charity organization that are out there. In fact, even if I do prequalify I am still thinking I may ask to represent one of those organizations. But, we will see. I think that decision will be made post Houston half marathon.

The new program. It is more intensive, aggressive and a lot smarter. To date I have been running between 18 to 23 miles per week over my four running days. This program incorporates speed work and tempo runs dictating set times and distances. The program is 14 weeks long and will aim to bring me down from a 10 min mile to a consistent 7.58 minute mile over the 13.1 mile half marathon distance. Total weekly distance times won't change that dramatically, as I said previously this program is going to focus on aggressive training with lots of speed work. Cross training will still consist of weight sessions and I am going to add swimming. To assist in recovery I am hoping to include either a weekly or bi-monthly massage to help minimize any injuries.

This is very exciting!! As per usual I will post the weekly schedules on the site and write up post-workout comments in my Daily Mile training log. The program change will take effect from 11 October after a quick trip to Australia and the 10 mile for Texas race. I am totally psyched!

Training Schedule

Monday 21 September - Rest

Tuesday 22 September - 4 miles

Wednesday 23 September - cross training - body pump / yoga

Thursday 24 September - 4 miles

Friday 25 September - Rest

Saturday 26 September - 10 miles

Sunday 27 September - Rest

Training Schedule

Monday 07 September - 6 miles

Tuesday 08 September - 4 miles

Wednesday 09 September - cross training - body pump / yoga

Thursday 10 September - 5 miles

Friday 11 September - Rest

Saturday 12 September - 9 miles

Sunday 13 September - Rest

Training Schedule

Monday 31 August - 5 miles

Tuesday 01 September - 4 miles

Wednesday 02 September - 5 miles

Thursday 03 September - Rest

Friday 04 September - 2 miles

Saturday 05 September - 7 miles

Sunday 06 September - Rest

Week total - 23 miles

Training Schedule

First week back to school for the kids, will be a challenging week to fit all of this in!!

Monday 24 August - Rest

Tuesday 25 August - 4 miles

Wednesday 26 August - 5 miles

Thursday 27 August - 5 miles and Body Pump

Friday - 28 August - Rest

Saturday 29 August - 8 miles

Sunday 30 August - Rest

Week total - 22 miles

Training Schedule

This week will be a hard week to fit training in as my husband is away all week. Some of the runs will be attempted at the gym.... we will see how we go!

Monday 17 August - Rest

Tuesday 18 August - 4 miles

Wednesday 19 August - Cross Training 60-90 mins and 4 miles

Thursday 20 August - 5 miles and Yoga

Friday - 21 August - Rest

Saturday 22 August - 7 miles

Sunday 23 August - Rest

Week total - 20 miles

Training Schedule

Sunday 9 August - Rest

Monday 10 August - 4 miles and Body Pump

Tuesday 11 August - 3 miles

Wednesday 12 August - Cross Training 60-90 mins

Thursday 13 August - 4 miles and Yoga

Friday 14 August - Rest

Saturday 15 August - 8 miles

Total for Week - 19 miles

Training Schedule

Monday 3 August - 4 miles and Body Pump

Tuesday 4 August - 3 miles

Wednesday 5 August - Cross Training 60-90 mins

Thursday 6 August - 4 miles and Yoga

Friday - 7 August - Rest

Saturday 8 August - 7 miles

Sunday 9 August - Rest

Training Pains

The 10 Mile graduation run for my running group is next week, July 11 and I am not sure if I will be able to run. I haven't been out for a run for over a week. The hills, or rather the dips on our last 8 mile run caused one of my knees to swell and life hasn't been the same since. The arch on my left foot has a constant dull ache and to be honest I think it is the primary source of the knee pain I am having.

The good news is that I have found a great sports doctor who has come highly recommended and have an appointment to see him next week. I am hoping that it is a simple problem of the wrong sort of shoes or something. With a bit of luck, maybe I will be up to running the 10 miles next weekend. Although the longest I have run to date is 8 miles I think the power of positive thinking will allow me to complete the 10. Injury free is the aim and the prerequisite for the run!!

As I am abstaining from running, I am going to try to do some pool walking, bike riding and swimming to keep up the fitness level. This is the training that I am missing for the week –

Saturday 4 July – 9 miles

Sunday 5 July – OFF

Monday 6 July – 3 miles

Tuesday 7 July – 4 miles

Wednesday 8 July – 60 mins cross training

Thursday 9 July – 3 miles (Dr appointment!!)

Friday 10 July – OFF

Saturday 11 July – Course Graduation Run – 10 Miles

Training Schedule

Sunday 21 June - OFF

Monday 22 June - 3 miles

Tuesday 23 June - 4 miles

Wednesday 24 June - 60 mins cross training

Thursday 25 June - 3 miles

Friday 26 June - OFF

Saturday 27 June - 9 miles

Training Schedule

Sunday 14 June - OFF

Monday 15 June - 3 miles

Tuesday 16 June - 4 miles

Wednesday 17 June - 60 mins cross training

Thursday 18 June - 4 miles

Friday 19 June - OFF

Saturday 20 June - 8 miles

Training Schedule

Sunday 7 June - OFF

Monday 8 June - 3 miles

Tuesday 9 June - 4 miles

Wednesday 10 June - Cross Training 60 mins

Thursday 11 June - 4 miles

Friday 12 June - OFF

Saturday 13 June - 8 miles

Training Schedule

Sunday 31 May - OFF (may have to run the 8 miles from day before due to kids sporting commitments)

Monday 1 June - 3 miles

Tuesday 2 June - 4 miles

Wednesday 3 June - Cross Training 40 - 60 mins: will try a Pump class this week and a swim!

Thursday 4 June - 4 miles

Friday 5 June - OFF

Saturday 6 June - 7 miles

Training Schedule

Sunday 24 May - OFF

Monday 25 May - 3 miles

Tuesday 26 May - 4 miles

Wednesday 27 May - Cross Training (45-60 mins)

Thursday 28 May - 3 miles

Friday 29 May - OFF

Saturday 30 May - 8.2 miles