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Running Longer, Getting Stronger

My fitness goals for the year are in two stages. In the first 5 months I will be focussing almost exclusively on running - specifically on training for the Edinburgh Marathon, which is at the end of May. I've never run a marathon before, so my goal is to make sure I finish, and hopefully not to have to stop and walk before the end. I'm estimating a time of 4h30m so if I can match or beat that I will be delighted!

After a brief recovery period I will then be throwing myself in to more varied training in preparation for a Tough Mudder race in August. For those of you who don't know, Tough Mudder is a 10-12 mile race with more than 20 obstacles along the way, from fire pits to ice baths to monkey bars to electric shocks, so it's a much broader test of fitness and grit, and hopefully should be really good fun as well! There's an example of a training programme on the Tough Mudder website, although I don't have access to all of the right equipment, so I'm hoping to be able to adjust the programme to suit what's available to me. 

My minigoals for within that second block of training include being able to do 100 push ups in one go, and being able to do a handful of pull ups/chin ups. At the moment I can do about 10 push ups, and I've never managed a chin up in my life, so I'll be very pleased if I can make that kind of progress.

Running plan

w/b 7th Jan - 8km comfortable, 8km build up, 12km comfortable

w/b 14th Jan - 8km build up, 8km build up, 12km comfortable

w/b 21st Jan - 8km fast, 8km fast, 16km comfortable

w/b 28th Jan - 8km fast, 8km fast, 16km comfortable

w/b 4th Feb - 8km comfortable, 5km jog, 12km comfortable

w/b 11th Feb - 5km jog, 12km fast, 20km pace

w/b 18th Feb - 5km jog, 12km fast, 20km pace

w/b 25th Feb - 5km jog, 12km fast, 20km pace

w/b 4th Mar -  5km jog, 12km fast, 12km comfortable

w/b 11th Mar - 5km jog, 12km fast, 24km pace

w/b 18th Mar - 5km jog, 12km fast, 24km pace

w/b 25th Mar - 5km jog, 12km fast, 24km pace

w/b 1st Apr - 5km jog, 12km fast, 12km comfortable

w/b 8th Apr - 5km jog, 12km fast, 28km pace

w/b 15th Apr - 5km jog, 12km fast, 28km pace

w/b 22nd Apr - 5km jog, 12km fast, 12km comfortable

w/b 29th Apr - 5km jog, 8km fast, 32km pace

w/b 6th May - 5km jog, 8km fast-pace, 16km fast-pace

w/b 13th May - 5km jog, 8km fast-pace, 12km fast-pace

w/b 20th May - 5km jog(Tues), 8km fast-pace(Wed), 5km jog(Fri)

Sunday 26th May - Edinburgh Marathon

 

Mudder Training

w/b 27th May - rest days, 5km Sunday jog

w/b 3rd Jun - 5km jog, 8km comfortable, 8km comfortable

w/b 10th Jun - 5km jog, 8km build up, 8km build up

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