Lala Living


8K Training Program
March 17, 2009, 12:48 am
Filed under: Running

I give you my 6-week training program for my 8K race on April 26th. It is based off a modified version of Hal Higdon’s Intermediate 8K training program.  Basically, I slightly decreased the mileage and added in cross training that fit my life (yoga!).

My goals for this run are, first and foremost, to have fun! Second, it would be great to P.R., maybe even go below 50 minutes? But the race is going to be a lot of downhill in the first half, and then a lot of uphill coming back, so it isn’t my ideal race. Buuuuuut, I’m still really looking forward to it, and I’m going to throw in some fun longer hill runs in the meantime to prepare! My first 8K was run with little formal “training”. Rather, I basically training by running whenever I felt like it, which was fairly inconsistently. So my hope for this race is to make a training program (check!) and stick to it!

So, without further ado, here is my program:

Sun

3/15

8K Race

51:26

Mon

3/16

Rest

Tue

3/17

3 miles

Strength

Wed

3/18

30 min tempo run

Thurs

3/19

Home Yoga,

Strength

Fri

3/20

3.5 mile run

Sat

3/21

4 miles

3/22

Run to Yoga

3/23

3 miles

3/24

Home Yoga,

Strength

3/25

6 x 2-min bursts

5-K pace

3/26

Home Yoga,

Strength

3/27

3.5 mile run

3/28

4.5 miles

3/29

Run to Yoga

3/30

3 miles

3/31

Home Yoga,

Strength

4/1

35 min tempo run

4/2

Home Yoga,

Strength

4/3

3.5 mile run

4/4

5 miles

4/5

Run to Yoga

4/6

3 miles

4/7

Home Yoga,

Strength

4/8

7 x 2-min bursts

5-K pace

4/9

Home Yoga,

Strength

4/10

3.5 mile run

4/11

5.8 miles

4/12

Run to Yoga

4/13

3 miles

4/14

Home Yoga,

Strength

4/15

40 min tempo run

4/16

Home Yoga,

Strength

4/17

3.5 mile run

4/18

5 miles

4/19

Run to Yoga

4/20

3 miles

4/21

Home Yoga,

Strength

4/22

3.5 mile run

4/23

3 miles

Strength

4/24

Home yoga

4/25

Run to

Yoga

4/26

8K race!

A note on the terms:

Home yoga: A yoga DVD and sequence of my choosing, based on how I feel that day (probably no longer than 60 minutes).

Run to yoga: a 25 minute run (all downhill!) to the yoga studio by my house for a 1hr 40 min yoga class.

Tempo run: read about them here. Basically, you work up to a fast pace in the middle of your run.

2-min bursts: My take on 400meter speed work, minus the track! I’ll basically run at my usual pace, then run at a fast 5K pace for 2 minutes, then drop back down to my average speed until I recover. Then repeat!

Strength: About 50 minutes of various weight lifting and strength training exercises at the gym with my friend. I just finished a weight lifting class last term and it was awesome! I feel much more comfortable in a gym and have a better idea about how to give myself a good strength workout.

Yay! I’m so excited!

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