Apr 21, 2008 11:30 AM
Personal Training Thread - Goal 19:00 5k
So I'm starting a personal progress thread.
About me:
I'm a 23 year old male, I ran a 3:45 marathon in late 2007 off of very sporadic "training". Some other PR's:
800: 2:08
1500: 4:24
2mi: 10:15
5mi: 29:25
Marathon: 3:45:40
These
were all obtained a few years ago when I ran college cross country and indoor track for one season. I've never ran for more than a year at a time, and you should NOT use these PRs as indicators of my current fitness. Rather, I post them to give an idea of my potential when training well.
I have 9.5 weeks until my target race, and I plan to get on here and post my running each week.
I am going to follow the Daniels Running Formula training plan, modified for 10 weeks. So I will be doing 3 weeks Foundation/Injury Prevention
(FI), 1 week Early Quality (EQ), 3 weeks Threshold Quality (TQ), 3 weeks Final Phase (I can't remember what this is called, let's call it
FP).
Week 1 - FI - 17 mi. (this is a shortened week)
Week 2 - FI - 25 mi.
Week 3 - FI - 30 mi.
Week 4 - EQ - 30 mi.
Week 5 - TQ - 35 mi.
Week 6 - TQ - 35 mi.
Week 7 - TQ - 35 mi.
Week 8 - FP - 40 mi.
Week 9 - FP - 40 mi.
Week 10- FP - 35 mi. (race week)
Week 11- Rest - ~28 mi.
My intention is to get to at least a 19:00 5k, which from my previous bests should be doable in 10 weeks.
Then after this plan, I plan to take about a week of active rest and then move to a 23 week marathon training program. The goal for that program will be determined.
My weeks end on Saturday, so I plan to log-in Saturday or Sunday and post my training for the week, how I feel, etc. I'm open to comments about my training, constructive criticism, encouragement, etc.
Week 1 is already done, so I'll be posting that review shortly.
