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5 Week Training Strategy

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T-Bone123
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2003/11/16 18:53:29 (permalink)

5 Week Training Strategy

Just applied for a 7 mile run on 26th December (Boxing Day.

Problem is i havent incorporated much cardio into my routine (5x5) at the moment. I have run such a distance in the past but i am aiming for a reasonable time, ish!

Now I have 5 weeks until the race, i know this isnt much time but with some good training i think i can ok.

Im not sure how to tackle the running? my 5x5 split is like this;

Monday Back + Biceps
Weds Chest + Shoulders
Fri Legs + Abs

I was thinking of 2-3 sessions a week on top of my split but running obviously puts a heavy strain on the leg muscles so this could play havoc with my weight training!

Any suggestions on how to incorporate running into my routine?



#1

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    Robert
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    RE: 5 Week Training Strategy 2003/11/17 09:24:24 (permalink)
    hey matey,

    TBH, 7 miles is not a big distance and is doable for most fit people in under 45-50min and the vast majority of others in under an hour. so it shouldn't be a big strain on your weights, i also do a three day a week split PL/OL and find doing my cv [quite a lot] pretty easy going. just eat and sleep a bit more and you'll be fine. judging by what you asked i am assuming you haven'tr really run 7 miles before and need tyo work up to it??!
    my suggestion is this:

    week#1 2-3days@4miles
    week#2 3days@5miles
    week#3 2-3days@6miles
    week#4 3days@7miles [will be difficult if never run 7 miles before]
    week#5 2days@9miles [will be a challenge but will make the 7 mile race seem easier]

    crack on and good luck.

    rob
    #2
    T-Bone123
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    RE: 5 Week Training Strategy 2003/11/17 15:47:49 (permalink)
    Yeah i like the look of that mate.

    I think i am more than capable of completing the race, i dont think i could do it in 45-50mins, my target is under 60mins; i would be very pleased to achieve this.I have run 6 miles before quite easily so i think i will manage it fine.

    But after all that christmas turkey I might struggle!!!

    Thanks for your help.





    #3
    LEE
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    RE: 5 Week Training Strategy 2003/11/17 16:54:36 (permalink)
    4 miles might be a bit hard to start off with especially if you havent run for a while.

    If it were me I would start off doing some HIIT or hill sprints, then a steady slow jog to gage how much more you have to train for. Once you know this you can increaseing the distance or intensity. If you can run 4-5 miles at a fast pace you will have no probs doing 7 at a steady jog. I would then go along with what robert reccommends but include some hill sprints/ HIIT maybe once a week, a little variety like this complements other longer running very well for me. have to see what works for you. The hardest part of the training will be reaching the 3/4 mile part after this it will be easy.

    its very do-able target go for it mate good luck.
    #4
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