Things are definitely heating up in the desert and with my spring races behind me it's time to work on speed, endurance and more speed. Did I mentions speed-work too?
With the goal of running a sub-1:30:00 half I need to get a lot faster so I've set up an ambitious plan plan over the next 3 month.
As the saying goes, "you don't know what you don't know" but the more I train the more I learn about my my strengths and weaknesses as well as what I am capable of without injuring myself.
I love summer training too. Last year I noticed that the gains made during the dog-days get amplified once the weather starts to cool. Just need to remember to stay hydrated!
So here it is kids, my plan for the next 3 months. I'll take it easy this week with only a couple of recovery runs to keep loose. I've been going pretty hard since March and need a bit of a rest. Also, we plan on fasting this week as our diet has been terrible the last week + and a detox is much needed.
If you are really interested in what some of my shorthand means, the times in parentheses are per mile paces except for the 800's which is the goal time per. 2x4's are the intervals that I do; 0.2 miles at a moderate pace with 0.4 miles at about 90%. When I'm done, I feel like I've been hit with a 2x4. The AM sessions are from Tony Horton's 10 Minute Trainer and the PM sessions are from TapoutXT I & II with Mike Karpenko.
Let me know what you think, I'd appreciate any input. This is quite similar to what I've been doing for the past 3 months, just an increase in mileage at a faster pace.