Winter Training Plan

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:

Weekly Training

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

6 Oct – Rest week – no training
13 Oct – 3-4 runs (incl 9M), 1 swim, 1 strength
20 Oct – 3-4 runs (incl 12M), 1-2 swims, 2 strength
27 Oct – 3 runs (incl SS6), 1-2 swims, 2 strength

3 Nov – 3 runs (incl 8M), 1-2 swims, 3 strength
10 Nov – 3 runs (incl 10M), 1-2 swims, 4 strength
17 Nov – 3 runs (incl 13.1M), 1-2 swims, 4 strength
24 Nov – 3 runs (incl 6M), 1-2 swims, 3 strength

1 Dec – 3 runs (incl 9M), 1-2 swims, 4 strength
8 Dec – 3 runs (incl 11M), 1-2 swims, 4 strength
15 Dec – 3 runs (incl 13.1M), 1-2 swims, 2-3 strength
22 Dec – Rest week – some 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
Tue: Rest
Wed AM: 2000m swim PM: 4M run wi Fit Girl
Thu AM: 5M run wi Gill
Fri AM: 9M slow run
Sat: Strength & Run
Sun: Rest

I’ll follow the strength training and nutrition guidelines of this page here.

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