Here it is Thursday, and I am 4 days without a running plan. I finished up my 8-week Smart Coach program from Runner's World this past Sunday, and in a couple of months I'll be starting my official half marathon training program, but I've been at a loss for what to do until then. I've been running with a plan for as long as I've been running—nearly 8 months now! I admit, I feel a little lost.
All of this is not to say that I haven't been running, because I have—9 miles so far this week, with another 5 or 6 tonight, a few more tomorrow, and then I think an 11-mile long run on Sunday. But I need a plan. I need something to tell me what type of run I am doing, the pace of each run, when to run and when to rest... I just need something.
Over on Runners' Lounge, they have a feature called Ask Coach Kelly—so I did. I asked her what I should be doing between now and the end of July/first of August, based on my current level of fitness. I got a great (and fast) response, with all kinds of good information. In her response, she talks about periodization, and functional strength training (already working on this one with my strength training), targeting the potential muscular imbalances of runners and endurance athletes. She goes on to suggest 3 to 4 runs per week, and two strength training sessions per week, adding in cross-training as desired. All great information, with suggestions on some articles to read, but still no specific plan to follow.
Should I try designing my own plan for the rest of May, June, and July, or should I go back to what has worked so far? I could try the intermediate 10K program from Hal Higdon, or his advanced 5K program. Or I could generate another program from Runner's World's Smart Coach. Hmm...
Wow, sounds like the Ask Coach Kelly feature is a good one! I may have to hit that up. Personally, I'm a fan of the no-plan plan. I run where I want, when I want, and only worry when I have a race coming up. I have my first martahon this weekend and I am vastly underprepared, but hopefully I still won't die! :)
Posted by Laura on 5/22/2008 5:45:13 PM
When I found myself between plans last spring, I basically just came up with a single-week schedule that I liked, then added variation to it based on how I felt each week. Every third week or so, I'd cut back on the long run and skip a workout during the week.
Posted by Michael on 5/22/2008 5:51:59 PM
Michael and Laura: Thanks for the comments! I've treated this current week as a "no-plan" plan/my own plan. It's worked so far. With no long run this past weekend, I did 6 miles on Monday, with 3 of them as a tempo run, then an easy 4 on Tuesday, XT on Wednesday, easy 5 last night with some fartleks thrown in, and probably an easy 4 today or tomorrow, with an 11 mile long run on Sunday. Honestly, I've enjoyed this week. The thing with the plan is that it keeps me on track and focused. It also gives me a set of similar workouts that I can use to gauge my progress. Laura: Definitely hit Coach Kelly up with any questions you have! I can't believe that nobody had taken advantage of that resource prior to my post. Also, she's got some really good articles on her web site.
Posted by Bryan on 5/23/2008 10:27:38 AM