My new workout/training plan is absolutely a work in progress. I have never really “planned” out my training, really just kind of winged it and hoped for the best – for the most part. I always tried to make sure to get in a few speedwork days when I felt up to it and long runs were important as well…but when race day came I never felt like I was truly ready. And I am very ready to stop feeling that way! Most people like to run at least 13 miles before running a half marathon, I was usually lucky if I hit 10 before race day. Not this time, I am giving my word to myself right now that I will run at least 13.1 before race day. Another thing I never worried too much about was strength training. Something else I just always assumed I didn’t need. Are you thinking to yourself, “Wow…this girl really thinks she is just the bees knees” because as I’m writing this I’m feeling a little bit ridiculous. I have no idea why I thought I was the exception to needing to do these things, especially when I read plenty of blogs of people faster than me and they allllllll do those things. Anyway, it’s a new leaf for me and I’m going to get it right! Like I said, it’s a true work in progress and I feel like I’m starting from scratch. I have been searching “strength training for runners” and similar workouts and trying to put something of my own together so if you have any suggestions I would LOVE to hear them!
My first week of training is going to go a little something like this:
- Monday – ran 5 miles (trail) 800ft elevation gain
- Tuesday – 3.5 treadmill miles + 30 minute ab+arm workout
- Wednesday – 4 miles + mountain bike ride (substituting for a leg workout)
- Thursday – 5 miles (trail)
- Friday – rest
- Saturday – 6 miles + mountain bike ride
- Sunday – undecided (either rest or a cross training day)
We will see how this goes. I am going to be throwing in some speedwork and hill days in a couple of weeks, but I want to make sure to get into a routine before I throw in the hard stuff and risk getting off track. And in the event someone else is aimlessly looking around the internet for some workouts (some of them are female focused, sorry fellas) I am linking to them below!
- http://www.runnersworld.com/workouts/build-better-body?page=single <– super old school photos!
I do have a little at home workout routine I have been doing here and there. It’s pretty quick but that’s what I am usually looking for when I’m doing a living room workout…because it usually means I just finished running or I am trying to squeeze in a workout.
I use 5lb weights (it’s all I have :)) for all of these moves. Repeat 3x -
- 20 squats with arm raise
- 10 reverse lunge (each side)
- 10 renegade row
- 10 straight arm plank bringing knee to elbow (each side)
- 20 russian twists
Like I said, any tips, tricks or advice is much appreciated! I am considering taking a Body Pump class once a week – it seems like a really easy way to get in a strength training day without having to put something together myself…someone else just tells me what to do!