While in good shape from my martial arts practice, I am new to running. My current training schedule comes from the book Heart Monitor Training For The Compleat Idiot by John L. Parker Jr.

Mon: 8 miles @ 70% of max.
Tue: 3 miles tempo run @ 85% of max with 3 miles warmup and cool down.
Wed: 6 miles @ 70% of max.
Thu: 8 miles @ 70% of max.
Fri: 3 miles tempo run @ 85% of max with 3 miles warmup and cool down.
Sat: 6 miles @ 70% of max.
Sun: Easy run (@ 70%)

Right now on the 70% days, and am having to do a brisk walk (4.1 to 4.5mph on the treadmill at 4% incline) or alternate between walking and jogging to stay below the 70% mark. But as my aerobic base improves, and I am able to do the miles in a shorter time at a faster pace and still keep my heart rate below 70%, I will add some miles. Maybe make a long run Sunday, or rearrange the schedule so that I can do a long run on the weekend as one of my hard days. Not sure. I still got time to figure that out.
I got another bookf from the library, Hal Higdon’s How To Train-The Best Programs, Workouts, And Scedules For Runners Of All Ages. It has some interesting training schedules. I maybe take one of those. But right now, I will stick to the one above.

Posted by Rob in Running on September 1st, 2006 |