February is here, which means a new schedule, new workouts and the start of phase three of our training (Intervals). It also means we are one month closer to marathon day. We have 11 weeks to go until the Boston marathon, just in case anyone was counting, 
http://www.finishlinept.com/2009_Boston_Marathon_3.xls
At this time EVERYONE should add a 5th day of running to their schedule (this day being Wed). If you want, you can use the month of February to alternate weeks (one week you can run 4x with Wed strength training workout, the following week 5x with or without strength training workout if your “life” schedule allows for a double day…..If not, you should make running your priority at least every other week.
For those, and ONLY those trying to break the coveted 3 hour mark, I have added an optional 6th day (Monday) for your running pleasure. The run is short so I still advice completing the Monday strength session as well. If 6 days does not agree with you and your body than please stick with the 5 day plan. OK? This is an individual decision…. If you want you can try alternating weeks like I suggested above for those debating 4 or 5x/week.
INTERVALS? Didn’t I say we were done with those? Yes, and no… I said we were done with our Repetition phase, intervals are different.
Definition of Intervals (as per Jack Daniel’s):
Intervals: approximately 98% of our MAX HR, or, for most of us, 5K pace……. These are slighter less intense than the workouts we recently completed (repetitions). What is the main difference? The RECOVERY is now shorter. The recovery is ACTUALLY LESS THAN the time spent running……
For example, this week we are doing 1000 meter intervals…..As per my VDOT, my interval time will be 3:44, so my recovery time will be 3′. For those that complete these intervals in approximately 4:30 minutes or longer, your recovery time will be 4′, get the picture….
NOTE: over the next few weeks we will be doing 1 mile intervals (or 5′ max for those who finish significantly over 5′) and 1200’s…. The GENERAL rule of intervals, 5′ is an appropriate time spent running at this intensity to reap benefits in improving your VO2max…. So please follow these guidelines. Pushing the duration only equals over stressing your bodies which potentially leads to injury….
Check your VDOT for your Interval completion times for the following distances:
1000 m
1200 m
1 mile
(if no time appears than you will be using 5′ as your maximum time for that given distance).
That’s it…
Michael
http://www.finishlinept.com/2009_Boston_Marathon_3.xls
February 3rd, 2009 |
