Now that I’m back, here’s the plan until the end of the year. I have the Southside 6 in three weeks time, so need to build up from zero to around 15 miles before then.
I’ll do around 3-4 runs a week, focusing on building my endurance and fitness up again, and cross train with 1 swim and 1-2 strength sessions (with lighting weights, building that up again too).
Then after the SS6, I’ll train to run a half marathon before the end of the year and focus more on strength training (with swimming and running as cross training).
Here’s my sort of flexible weekly plan:
Mon: AM Swim / PM Strength
Tue: AM Run / PM Rest
Wed: AM Strength (or swim) / PM Run
Thu: AM Run / PM Rest
Fri: AM Strength (or run/swim) / PM Rest
Sat: AM Run & Strength (or Long Run)
Sun: Swim or Run or Rest
4 Weekly Training
My goals are to
1. Get my cardio fitness and endurance back.
2. Build up strength.
3. Be more consistent with training and nutrition.
Aside of them I’ll:
1. Monitor my body fat (and weight) throughout, using withings.
2. Run with others.
3. Help Fit Girl train to do her first half marathon.
This week, to get into it after 2-3 weeks off, I’m going to do:
Mon: 10k easy run
Wed AM: 2000m swim PM: 4M run wi Fit Girl
Thu AM: 5M run wi Gill
Fri AM: 9M slow run
Sat: Strength & Run
I’ll follow the strength training and nutrition guidelines of this page here.