The 7 week training plan


Do you know what happens when you sign up for races?

You need to train for them.

A Midsummer’s Night Run is 7 weeks away. That’s not that far. Given that I’ve been mentally out of it when it comes to running this month, I’m using the fact it will be July this weekend (How is it July this weekend?!) to re-set my running schedule and get back on track. My schedule is loosely based on Hal Higdon’s 15k Intermediate plan, with one big change: there’s a lot more yoga.

This is my training program. Click for bigger.

(I also need to figure out how to fit in the beginnings of the Urban Warrior training program into this. Any suggestions?)

The basic structure is as follows:

Sunday: yoga
Monday: rest
Tuesday: short run and yoga
Wednesday: longer run
Thursday: speed work
Friday: yoga
Saturday: long run

This is not based on anything scientific. It is based on the yoga classes I like and the desire to run at least four times a week. While I’ve planned for 3x yoga a week, I expect that life will get in the way (it always does) and I can easily scale back to two without missing out on too much training.

The two big questions I have are: will I actually do my speed work? And what will Jill and I do when we head back to NS for a week in the middle of all this?

I guess I’ll find out.

What training programs have you used? How did it work? I need to know!



3 thoughts on “The 7 week training plan

  1. Hannah says:

    i am not big on training programs. this is evidenced by the fact that i am supposed to run a half marathon in 15 days and haven’t been training at all. i am, however, i BIG fan of speed work. it makes running WAY more fun and WAY easier. i’m really excited for you to start doing it because i know you’re going to love it, too. it makes you feel like a superstar.

  2. Hannah says:

    i like interval training. i’ll usually do a variation of one of the two following things: run at 5 k race pace (fast but not sprinting) for 1:30 and then walk for 30 seconds, jog for 30 secs and repeat,,, OR I’ll run at 5 k race pace for 3 mins and then walk for 45 seconds, jog for 45 seconds and repeat AT LEAST three times (the second one always makes you feel like you’re about to die, so you need to do more just for mental health). and bracket that with a ten to fifteen minute jog warm up and cool down. it gives my runs structure and gives me something to think about. and it REALLY works. you’ll feel yourself getting faster in no time. this is how i managed to take five minutes off my 10 k time from july to october, without REALLY trying that hard. you also like structure and measuring your progress so you’ll love it. once you start running for time and not distance, you’ll see how much more territory you can cover in the same time really soon.

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