Monday, October 26, 2009

One Hour Runner Program

I officially graduated the Couch to 5K Program and found a new training plan to keep me going and increase my endurance. It is the OHR Plan. On snowy or rainy days I know I am going to have to do this on the treadmill but I figure if I can stand to be on there that long the same amount of time will fly by outside.
I received my Pearl Izumi Booties today to keep my feet warm while cycling. I still have to get some knobby tires and full finger gloves but then I am ready for some winter riding. I probably won't go out when it is icy or slushy because the drivers around here are pretty careless but the temps won't stop me at all.

Here is the new running plan :o)

The key component of this program is the one long run per week. It builds up endurance and lays the foundation for further progress.

Weeks 1 - 3: Right now you are running 30 minutes a day, 3 days a week. Your weekly commitment of time is 90 minutes. Continue doing this for three weeks.

Week 4: Run 30 minutes, 29 minutes, 35 minutes. Weekly total: 94 minutes

Week 5: Run 30 minutes, 32 minutes, 38 minutes Weekly total: 100 minutes

Week 6: Run 30 minutes, 33 minutes, 41 minutes Weekly total: 104 minutes

Week 7: Run 30 minutes, 34 minutes, 45 minutes Weekly total: 109 minutes

Week 8: Run 30 minutes, 36 minutes , 49 minute Weekly total: 115 minutes

Week 9: Run 30 minutes, 38 minutes, 54 minutes Weekly total: 122 minutes

Week 10: Run 30 minutes, 40 minutes, 60 minutes Weekly total: 130 minutes

A personal note from author: When you are trying to increase your distance, some days feel good and others feel awful. Listen to your body. Be willing to back off. There is no hurry. These schedules are designed for the best possible circumstances, and sometimes you just need more time to adapt. Never move on to the next higher distance until you feel totally comfortable with the one you did today. I can remember once doing the same mileage for three weeks before I felt I had the strength to add a bit more.


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