Hot Off The Press: 15K Training Program!!

I feel fantastic today!  I slept in this morning, waking up naturally at 7:30AM and then went back to sleep until 9:30AM.  After brushing my teeth and snuggling up on the couch, I poured myself a small bowl of Uncle Sam Strawberry cereal (thank you HLS Swag Bag!).  This cereal is very filling as it contains 8 grams of fiber and 7 grams of protein.

After breakfast I checked out some of my favorite blogs and hyped myself up for my run.  I absolutely love the weather post hurricane.  It’s still really windy but the clouds have moved out and there’s no rain.  It’s absolutely beautiful.  Today I ran for 30 minutes, just around the neighborhood and burned 303 calories.  I think I ran around 2.5 miles, but I’m not 100% sure.  It was a nice easy run and a great way to start my Sunday.

15K Training Program

September 2011

Week of

M

T

W

Th

F

S

Sn

Aug 29

20 min. E

Spin

2 miles E

Spin

20 min. E

Off

3 miles

Sept 5

20 min. E

Spin

2 miles E

Spin

20 min. E

Off

3 miles

Sept 12

20 min. E

Spin

2 miles E

Spin

25 min. E

Off

4 miles

Sept 19

20 min. E

Spin

3 miles T

Spin

30 min. E

Off

4 miles

Sept 26

20 min. E

Spin

3 miles H

Spin

30 min. E

Off

5 miles

October 2011

Week of

M

T

W

Th

F

S

Sn

Oct 3

20 min. E

Spin

3 miles P

Spin

35 min. H

Off

6 miles

Oct 10

30 min. E

Spin

4 miles T

Spin

35 min. E

Off

6 miles

Oct 17

30 min. E

Spin

4 miles H

Spin

40 min. E

Off

8 miles

Oct 24

30 min. E

Spin

3 miles P

Spin

30 min. H

Off

6 miles

Oct 31

30 min. E

Spin

4 miles T

Spin

40 min. E

Off

8 miles

 November 2011

Week of

M

T

W

Th

F

S

Sn

Nov 7

30 min. E

Spin

4 miles T

Spin

40 min. E

Off

10 miles

Nov 14

30 min. E

Spin

5 miles H

Spin

45 min. E

Off

10K Cranberry Crawl      6.2 miles

Nov 21

30 min. E

Spin

Off

Turkey Trot

5 miles

30 min. H

Off

8 miles

Nov 28

30 min. E

Spin

4 miles T

Spin

40 min. E

Off

15 K        Hot Choc. 9.3 miles

 December 2011

Week of

M

T

W

Th

F

S

Sn

Dec 5

30 min. E

Off

4 miles H

X-Train

50 min. E

Off

10 miles

Dec 12

30 min. E

Off

5 miles P

X-Train

45 min. H

Off

12 miles

Dec 19

30 min. E

Off

4 miles T

X-Train

50 min. E

Off

8 miles

Dec 26

30 min. E

Off

5 miles H

X-Train

30 min. E

Off

13 miles

Jan 2

30 min. E

Off

4 miles P

X-Train

40 min. H

Off

10 miles

 Run Legend


E:  Easy Run (30 sec. to 1 min. slower than goal pace)
P:  Pace Run (half marathon goal pace)
H:  Hill Run
T:  Tempo Run (15 to 30 seconds faster than goal pace)

I am extremely excited about this training program and about the two races I have on the agenda for November: the Cranberry Crawl and the Turkey Trot! I think I’m just really excited about the t-shirts… is that bad?

Running can be very challenging for me, so I like to do run/walk intervals when I am training for a long race.  When I ran the half marathon in 2010 I ran the entire race running 3 minutes and walking 1 minute.  One of my favorite running gadgets is the Gymboss ratio timer.  You can set this timer up to beep and/or vibrate on different intervals.  This helps me a lot mentally as I’m not looking at my watch every 30 seconds to see when I have to start running or walking.

If I am training on a 3:1 ratio, the Gymboss will buzz after 3 minutes and again after 1 minute.  I hope to extend my ratio this time around, maybe running on a 5:1 ratio for my long runs on Sunday.  I just ordered a new Gymboss as they now make them with a soft shell, and I bought pink of course!  I highly recommend this piece of equipment.

The rest of today looks to be rather mellow.  I need to do some more graduate work and could stand to clean my apartment a little.  Tonight, Neal and I are using a groupon we have for a Brazilian steakhouse!  I’m really excited.

Enjoy the last bit of your weekend and please stay safe if you’re in the path of Hurricane Irene!

Comments

  1. says

    I’ve been reading about a lot more people running half marathons and even full marathons on intervals. It’s really freed me up to feel like a real runner even though I’m not running without stopping. Thanks for continuing to make me feel better about it! I’ve been experimenting with mine a little recently to get to my most comfortable interval to run longer distances.

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