The Challenge

[Filipe]

For all you coaches and wannabes...

Here's the story:

March 2004, I was doing plyometrics on the indoor track. All the squat jumps caused a sprain in my MCL. I tried running but could never run without pain. Finally, in February 2005, I was able to start running again without pain. I have been training sporadically since then, but can't get back into it.

Here's the challenge:

Write a schedule to take me from 0 training to a full training load. A full training load is whatever you consider it to be.

Help me return to running, please!

[steeplegrlxc]

i think you will need to supply:

age
guy or girl
pb's
past mileage
current fitness
goals

and a few other things before you cant hope for a good response to this...

and i think letsrun is better for stuff of this matter... :cool:

[Filipe]

i think you will need to supply:

age
guy or girl
pb's
past mileage
current fitness
goals

and a few other things before you cant hope for a good response to this...

and i think letsrun is better for stuff of this matter... :cool:

You're right, I was just trying to get the general idea out first.

Age:
18

Sex:
Male

PBs:
1600: 4:53, 3200: 10:32, 5k CC: 17:22, 5k Road: 17:43, 10k Road: 35:54

Past Mileage:
rarely under 60 or 70

Current Fitness:
None, Zero, however it's qualified. Although I did run 18:06 for 3 miles last month after 3 weeks of 15 mi/week

Goals:
ST: Get into a training program
ST: Stick with the training program
MT: Set PRs in all distances
LT: Sub-4:30, sub-9:30, sub-15:30, sub-32:00
ULT: Sub-2:22 marathon, sub-30:00 10k

[Filipe]

Oh and...

For the schedule, include mileage, workouts, how to do the workouts, etc.

[luv2run]

Specifics are probably bad. If somebody gives you too many specifics without knowing much about you, they have a lower chance of working well.

The other thing you need is flexibility. Don't get a set-in-stone schedule that you have to follow to the letter. Injuries, etc. will happen if you're feeling bad but refuse to take time easy/off.

Along those lines, I'll just point out the basics that I think all good training programs should have.
Build up to your peak mileage slowly, find some good workouts, and have one long run, one strength workout (like hills or a tempo), and one speed workout per week. Take a day off if you want, but have at least one easy day in between each hard workout.

If you want a really specific plan, you should probably try to find a personal coach or talk to somebody face-to-face.

Hope this helps....

[jaguar]

Whoa, filipe, why the heck were you doing plyometrics?!?! Seriously, that's probably the stupidist thing I ever tried in high school (hurt my knee as well). Definitely don't do any more of that.

I'd suggest increasing your weekly mileage each week by 5-10 miles/week. Once you hit, say, 60-70, just keep it steady. This will get you through the summer, and then start doing strides, tempos, long intervals towards the end of July/beginning of August. Run comfortably, and just let your aerobic fitness gradually develop. Run every day and by time (not miles), unless you feel tired/sick/or simply don't feel like running. Keep a journal. Aim for the Brookhaven Run at the beginning of Sept.. You could try to jump in some college XC races (if you can get a ride!). There's plenty of road races in the OKC area as well. You need to be religious about your sleep/eating/study habits.

[Filipe]

Whoa, filipe, why the heck were you doing plyometrics?!?! Seriously, that's probably the stupidist thing I ever tried in high school (hurt my knee as well). Definitely don't do any more of that.


I was doing plyos because my distance coach didn't want us running in the snow, so she had us doing plyos on the indoor track with the 400/800 runners. :rolleyes:

[jaguar]

Hey, on the intervals.... you could do something along the lines of 5x5 min. (half recovery) or 3x10 min. (half recovery); you could also do a fartlek 1-2-3-2-1-2-3-2-1 (half recovery), or 1-2-3-4-5-4-3-2-1 (half recovery); warm-up/cooldown 20 min. each. As you get more fit, simply tack on more intervals(ex. 6x5 min. or 4-5x8 min.). Do you have the general idea?

[Filipe]

Do you have the general idea?

Yea, so 1 (30 sec recovery) etc.

[jaguar]

Yep.:) I forgot what the total time is for each of those fartleks (counting the recovery), but I just hit Chrono on my Timex and let it go.