Forums >Running 101>Hello, new to this forum. 2013 Plan (flexible) and would like advice
Runs4Sanity
I think it's open to anyone seeing it......... if not then http://www.runningahead.com/logs/6d1d5cb5e27e4230a9d79029229a9ba6/plans/dbc56c1ef43d452d945e04427aeb4c42
It is not a set plan, just something I would like to go by this year. There is one problem, as you'll notice one week I run Monday, Wednesday, Friday and Sunday with my tempo run on Wednesday. I would like to have my tempo runs every Wednesday but I don't know what distance I should have it on the other week where I would be running Tuesday (easy) / Wednesday (tempo) / Thursday (easy) so it would be back to back and that will be a first for me so I am not sure if I should do maybe 3 miles for a start (you know, a couple weeks) or more.... or less. Right now, for example this week I am running Monday ( 5 easy) / Wednesday (6 tempo) / Friday (5 easy) / Sunday (9 long) which will be a total of 25 miles but then since I don't have a tempo run for the following week, my weekly mileage will end up being 19.................. so I drop 6 miles. Someone help me, and other than that, any suggestions or needed tweaks would be greatly appreciated.
I am ready to be averaging 20-25 miles a week, and I need to add a 4th run in the week with just 3, I want it to be a tempo run but I am not sure of a safe, injury preventive mileage to add.
*Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*
PRs
5k - 24:15 (7:49 min/mile pace)
10k - 51:47 (8:16 min/mile pace)
15k -1:18:09 (8:24 min/mile pace)
13.1 - 1:53:12 (8:39 min/mile pace)
26:2 - 4:14:55 (9:44 min/mile)
Your log is not open, but you are likely over thinking this tempo. Just run the mileage you have planned and you'll see big improvements over the next year. Run a bit faster for a couple of miles on any of the easier days and strides (6-8 X 60-100m at a good clip with a complete recovery) to finish some runs and you'll do fine.
It's not? Hmmm.... but thanks for the advice!
Judging by your photograph I think you are too young for tempo running.
PBs since age 60: 5k- 24:36, 10k - 47:17. Half Marathon- 1:42:41.
10 miles (unofficial) 1:16:44.
Resident Historian
So overthinking. Run when you feel like it, take rest days when you need them. Mostly run easy, mix in tempos, fartlek, hills. Don't lock in to a rigid plan.
Neil
--------------------------------------------------------------------------------------------------“Some people will tell you that slow is good – but I'm here to tell you that fast is better. I've always believed this, in spite of the trouble it's caused me. - Hunter S. Thompson
Haha SimonR, that isn't me that is my son at 6 months old last October.
Like I said Longboat, this isn't my set plan, I was bored and thought it would be fun to kin of lay my plan out in front of me, get a general idea of this year. I am excited, no injuries (knock on wood) and no pregnancy. I do have a tendency of doing too much and injuring myself so I thought it would be a good idea to plan 2013 out a little. But thanks for the advice
Hey, you are NEVER too young to run. Well, unless you have not learned to walk yet.
I am in the crowd that just says to myself "I want to get 40 MPW this week" and then I do random runs and types on various days that will add up to the 40'ish range. No set plan for me, other than achieving a total weekly mileage. -- I do understand that some folks like to really plan out everything months out and follow a prescribed, set schedule, but I do it randomly, so can't add any helpful input there.
.
The Plan '15 → /// "Run Hard, Live Easy." ∞
Hey, you are NEVER too young to run. Well, unless you have not learned to walk yet. I am in the crowd that just says to myself "I want to get 40 MPW this week" and then I do random runs and types on various days that will add up to the 40'ish range. No set plan for me, other than achieving a total weekly mileage. -- I do understand that some folks like to really plan out everything months out and follow a prescribed, set schedule, but I do it randomly, so can't add any helpful input there. .
so do you have a set long run on the weekend, or do you run long enough to get your miles in?
Do you have a typical weekly schedule? Do you mind sharing?
***noob questions **** not being critical.
”Failing to prepare is preparing to fail.”
“Whether you think you can, or you think you can't--you're right.”
Tomas
I don't have any kind of schedule. I just set out to do a long run on Mondays usually (to start out the week right with some weekly mileage in the bank). Then I usually get 1, or sometimes 2 more long runs in during the week, and fill in the gaps inbetween with speed drill days, tempo days, or an "easy run" 2-miler day if I have a race the next day.
I don't stick to a rigid schedule because I race every weekend (widely varying race distances) so everything has to flex around what the race is. For example I had a 50K on December 15th, so I had a few 'easy' short runs for a couple days on either side of that big run. I got all my weekly mileage in that one run. This week is different though. I have a 5K race, so I did a bunch of long runs Tuesday-Thursday to get most of my weekly miles in, and now I can relax. Today I will do an "easy 2 miler" to rest, then I will be doing the 5K race on Sat.
My plan flexes (everything is in the graph link which shows what I have been up to the past month), but my biggest underlying goal is 40+ MPW for most weeks in 2013. I'm trying to hit alot of goals and alot of races all at the same time. It is working so far. :-)
I don't have any kind of schedule. I just set out to do a long run on Mondays usually (to start out the week right with some weekly mileage in the bank). Then I usually get 1, or sometimes 2 more long runs in during the week, and fill in the gaps inbetween with speed drill days, tempo days, or an "easy run" 2-miler day if I have a race the next day. I don't stick to a rigid schedule because I race every weekend (widely varying race distances) so everything has to flex around what the race is. For example I had a 50K on December 15th, so I had a few 'easy' short runs for a couple days on either side of that big run. I got all my weekly mileage in that one run. This week is different though. I have a 5K race, so I did a bunch of long runs Tuesday-Thursday to get most of my weekly miles in, and now I can relax. Today I will do an "easy 2 miler" to rest, then I will be doing the 5K race on Sat. My plan flexes (everything is in the graph link which shows what I have been up to the past month), but my biggest underlying goal is 40+ MPW for most weeks in 2013. I'm trying to hit alot of goals and alot of races all at the same time. It is working so far. :-) .
that sounds pretty cool. I like to see that people race so many different distances. keep up the good work. I should have tought about just looking at your training log.
take care.