SNOW DAY!!!! I woke up this morning, ran to the window, pulled back the curtain, and was greeted by a world of white.
The weatherman predicted it was going to start snowing around 3 AM, and I kept getting up out bed all night to peek out and see if it had started yet.
This was worth the wait!
We arenâ€™t in Florida anymore!
Only a food blogger like me would put her oatmeal in the snow for maximum story-tellinâ€™ impact. 🙂
Pretty basic breakfast:
- 1/2 cup oatmeal
- 1/2 cup water
- 1/2 cup almond milk
- 1/2 a banana
- Toppings: coconut
Yeah. This happened.
How I Create Training Plans
I was g-chatting with Megan yesterday about her National Half Marathon training plan. Weâ€™re both running the race (on March 26), and Iâ€™m so excited to see my Orlando running buddy! But Meganâ€™s talk got me thinking: the race is in 11 weeks! And I donâ€™t have a plan!
So â€“ I got to work on my training plan. Hereâ€™s the final product. On the same spreadsheet, you can find all the training plans from every race Iâ€™ve done since last December.
My plan includes:
- A combination of long runs, â€˜junkâ€™ runs, tempo runs, and speed runs. If youâ€™re not sure what these items are, check out this awesome glossary.
- A minimum of 17 and a maximum of 29 miles per week.
- A long run of 15 miles. Yes, two miles over the race distance! Iâ€™ve found this works best me for for non-marathon races.
- Two days of yoga a week, plus one dedicated day of cycling.
- Built-in flexibility so that I can miss days and swap days as I see appropriate.
- No weekly mileage increases of more than 10 â€“ 15%. 10% is the safe limit (i.e. 10 miles total in Week 1, 12 in Week 2)
When creating my own plan, I rely on two sources:
- Established training plans, particularly Hal Hidgon (for newbies, I really recommend Couch to 5K)
- My personal racing history
Since Iâ€™ve run 32 races (recaps), I pretty much know what works for me and what doesnâ€™t. Iâ€™m strongest when only running 4 days a week (some people do 3, some do 5 or 6). I also need yoga and cross-training or my knees get aggravated. What works for me might not work for you, of course!
So â€“ hereâ€™s how I create a training plan.
In Excel or Google documents, I create the shell of the plan by listing the days of the week across the top and the dates of each week down the side.
I also add a â€œmileage ran this weekâ€ column. You can automatically add up all the cells in the first row of data (row #3) using the formula =sum(B3-H3). Then, you can add up all the weekly totals at the bottom by using the formula =sum(I3-I13).
The next step is building in travel dates or big deadlines. I look at my regular calendar and fill in days on the training plan that I already know I wonâ€™t be able to work out.
Lastly, using my previous racing knowledge and other training plans, I fill in each day.
I always add in a few â€œstepbackâ€ weeks when crafting my plan. Stepback weeks are really important for your body AND mind. Hereâ€™s an explanation of a stepback week + more considerations when writing your plan.
So â€“ today was suppose to be my first long run (7 miles), but itâ€™s SNOWING so Iâ€™m going to yoga and bike instead. Itâ€™s my training plan; I do what I want! 🙂
What training plan do you follow? Or do you prefer to fly by the seat of your pants?