OK-
I got an e-mail this morning from a guy that had asked me for some help on a riunning plan a few weeks back. He did very well for his first distance run. Though he went on and on about me, the bottom line is this. He was an ego maniac with zero running experience, and got challenged to do a 1/2 marathon. He did the Miami race. His time was 2:20. He went from the coach to a 1/2 marathon, lost 8 lbs, and feels like a million bucks.
there are some here that have pm'd me for a plan, and then wanted to debate it.-- I do not respond that sort of thing. SO- for all to see and discuss I will paste the plan I gave him.
For those that do it- it will work. summer is coming, and participating in distance race, is a great way to trim the fat.
the e-mail and plan I sent my friend
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Rick, (that is his name)
You sound very confident to me. It is hard for to tell where you are physically with you saying you can already go the distance. My first response is- then go the distance. BUT- I will give you a lil something!
SHOES- buy a new pair. The Asics Cumulous is a nice shoe for $100.
FORM- I would be glad to come run with you and we can talk form. Big thing is do not have “ground pound.” Hold your head up. Breathing is necessary to run for very long- haha
OK,,, you want to have pace, but not think pace. Pace controls heart rate, and heart rate is controlled with the breath.
Breathing is the basis for an effective run. So- we will be using RPE- Respiratory Perceived Effort.
1 is sitting and watching TV
5 is exersion, short sentences
7 is heavy, but 2-3 words
8-9 is one word- like HELP! haha
10 can not be sustained any longer than a minute.
Week 7 (next week) - 3 days, 2 in a row out of the 3. (30 min at RPE 5-7) this will fill you with lactics and get your juices flowing and legs sore.
Week 6 – 1 day ( 30 min at RPE 3-5) 1 day (45 min RPE 3-5) 1 day (RPE 6-7 see how far you can go- without joint pain)
Week 5 – Run 5 days rest Saturday. Do 10, 20’s. ten left steps sprint, and 20 left steps hard fast walk. 1 day ( 45 min at RPE 3-5) – you will see your distance in time has increased a lot and should feel very good about your advancement in distance with the RPE 3-5 effort.
Week 4 – LONG DAY- go the full 13.1 distance at RPE 5. walk when you need to. This is the day your form is going to get you if you have not been paying attention. Take one day off after long day. Light run 2 days (30 min RPE 5-7—stretch it out some)
Week 3 - 1 day ( 30 min at RPE 3-5) 1 day (45 min RPE 3-5) 1 day (RPE 6-7 see how far you can go- without joint pain) 1 day (80 minutes RPE 3-5) – probably running a 10 min mile nicely at this point – depending on your diligence and form.
Week 2 – 1 day (60 min – 10 min at RPE 5, 2 min at RPE 7-8, 5 cycles)
Week one- recovery and prep week. MON- 50 min free run (enjoy it- you can run) Tuesday off, Wednesday ( 60 min RPE 5) you are faster, smile, Thursday (45 min RPE 5-7), Friday – spend 30 solid minutes stretching, brisk walk with your honey! Saturday- 15-20 min light feel your strong self and breath light run.
SUNDAY- run YOUR race. Encourage anyone you pass. Do not attempt to keep up with anyone, until you are over the 10 mile mark. Drink at every other water station – (one water, one sport drink). Walk while you drink, and let the fluids slide down,, enjoy your drinks, and skip the next station. This is a short race, no nutrition is necessary- but an energy gel at mile 5, and 1 cube of Shot Blocks at every mile after that will make it more fun.
Smilers get better finish times.
Guess I put more than a lil into it
Todd
Sweat Daily!
"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""'
I got an e-mail this morning from a guy that had asked me for some help on a riunning plan a few weeks back. He did very well for his first distance run. Though he went on and on about me, the bottom line is this. He was an ego maniac with zero running experience, and got challenged to do a 1/2 marathon. He did the Miami race. His time was 2:20. He went from the coach to a 1/2 marathon, lost 8 lbs, and feels like a million bucks.
there are some here that have pm'd me for a plan, and then wanted to debate it.-- I do not respond that sort of thing. SO- for all to see and discuss I will paste the plan I gave him.
For those that do it- it will work. summer is coming, and participating in distance race, is a great way to trim the fat.
the e-mail and plan I sent my friend
""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""
Rick, (that is his name)
You sound very confident to me. It is hard for to tell where you are physically with you saying you can already go the distance. My first response is- then go the distance. BUT- I will give you a lil something!
SHOES- buy a new pair. The Asics Cumulous is a nice shoe for $100.
FORM- I would be glad to come run with you and we can talk form. Big thing is do not have “ground pound.” Hold your head up. Breathing is necessary to run for very long- haha
OK,,, you want to have pace, but not think pace. Pace controls heart rate, and heart rate is controlled with the breath.
Breathing is the basis for an effective run. So- we will be using RPE- Respiratory Perceived Effort.
1 is sitting and watching TV
5 is exersion, short sentences
7 is heavy, but 2-3 words
8-9 is one word- like HELP! haha
10 can not be sustained any longer than a minute.
Week 7 (next week) - 3 days, 2 in a row out of the 3. (30 min at RPE 5-7) this will fill you with lactics and get your juices flowing and legs sore.
Week 6 – 1 day ( 30 min at RPE 3-5) 1 day (45 min RPE 3-5) 1 day (RPE 6-7 see how far you can go- without joint pain)
Week 5 – Run 5 days rest Saturday. Do 10, 20’s. ten left steps sprint, and 20 left steps hard fast walk. 1 day ( 45 min at RPE 3-5) – you will see your distance in time has increased a lot and should feel very good about your advancement in distance with the RPE 3-5 effort.
Week 4 – LONG DAY- go the full 13.1 distance at RPE 5. walk when you need to. This is the day your form is going to get you if you have not been paying attention. Take one day off after long day. Light run 2 days (30 min RPE 5-7—stretch it out some)
Week 3 - 1 day ( 30 min at RPE 3-5) 1 day (45 min RPE 3-5) 1 day (RPE 6-7 see how far you can go- without joint pain) 1 day (80 minutes RPE 3-5) – probably running a 10 min mile nicely at this point – depending on your diligence and form.
Week 2 – 1 day (60 min – 10 min at RPE 5, 2 min at RPE 7-8, 5 cycles)
Week one- recovery and prep week. MON- 50 min free run (enjoy it- you can run) Tuesday off, Wednesday ( 60 min RPE 5) you are faster, smile, Thursday (45 min RPE 5-7), Friday – spend 30 solid minutes stretching, brisk walk with your honey! Saturday- 15-20 min light feel your strong self and breath light run.
SUNDAY- run YOUR race. Encourage anyone you pass. Do not attempt to keep up with anyone, until you are over the 10 mile mark. Drink at every other water station – (one water, one sport drink). Walk while you drink, and let the fluids slide down,, enjoy your drinks, and skip the next station. This is a short race, no nutrition is necessary- but an energy gel at mile 5, and 1 cube of Shot Blocks at every mile after that will make it more fun.
Smilers get better finish times.
Guess I put more than a lil into it
Todd
Sweat Daily!
"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""'
