This is how I trained for my third week, while referencing the Hal Higdon Training Guide-Novice 1, of course. My schedule did not allow me to attend my usual classes for the week, so I substituted with a 3-mile run on Tuesday. Normally I would take boot camp and indoor cycling. I was able to ACTUALLY run twice this week. Prior to this week, I had only run once per week. The way I would have selected the distance is to choose the 2 longest runs in Hal's training guide for that particular week. Of course that meant I ran 6 miles, the longest Hal-suggested run for that week. As for the other run, I did not have to choose. The rest of the runs were 3 miles, so that is what I did earlier in the week. I did not have any problem completing the 6-miler, so I intend to proceed with this cross-training schedule.
What made this 6-mile run easier? I ran with music for the first time since I started training. It helps. Now I just need to make better playlists without all the slow songs. Damien Rice. Oh how I love you, but your music encourages me to curl up in a ball and die. I mean cry. In a good way. Another helpful tip? Download this app... RunKeeper. I don't ever have to map out a route ever again. I can weave in and out of unfamiliar neighborhoods, and the nice RunKeeper lady voice chimes in every 5 minutes to tell me how far I have run AND at what pace I'm running. Happy cross-training for your runs, everybody!
In a perfect world, this is the way my workouts are supposed to fall in the week. The 4-mile run was still doable without running the rest of the week. I did, however, attend kickboxing twice, indoor cycling twice, and a boot camp once. All of those classes, to me, are great substitutes for at least a 3-mile run. So according to week 2 and all of its content, I was well-prepared for the ACTUAL run at the end of the week. No time to attend classes? Click HERE to try this 10-minute workout.
` use 5 to 10-pound weights for dead lifts, overhead shoulder presses, standing chest flies, hammer curls, and overhead triceps presses
` choose weights with which you are pretty sure you can get through your overhead shoulder presses... even if some of the repetitions for other exercises become difficult to complete, it's a great way to push yourself
Sisters can't do EVERYTHING together. Here's Amy's next challenge. Running a marathon.
This is my individualized 20-week marathon training program based on not running too much. I am calling myself a beginner because I have never run a marathon before. I have completed a half-marathon, but it was almost four years ago. I run occasionally for exercise but tend to enjoy cross-training exercise classes for overall fitness. I am currently conditioned to pick up and run 3 or 4 miles at a 10-minute mile pace. I am going to reference Hal Higdon's 18-week marathon training guide, specifically novice 1. Since mine is 20 weeks, not 18, like Hal's, I got to choose my long run for this week (3 miles).
My plan is to continue to workout the way I prefer (see #FittnessSprinkle chart) and simply add Hal's suggested longest run for that week. Right now I think that an indoor cycling class could count for a 3-,mile run; same with kickboxing. I love weights and do not want to give them up. That's just a bonus. The other thing I intend to follow through with is rest--one day every week. Mine will probably fall on the weekend.
Hal's first week of training calls for a 6-mile run as the longest run of the week. So for my second week of training, I plan to bump up my run to 4 miles. The following week I should be ready for his 6-mile run. As the training weeks progress, and the runs get longer and longer (even the short ones), I might give up another workout day and devote it to running. Please feel free to follow my schedule.