Sunday 28 October 2012

Bonn Half Marathon: My pre-conditioning schedule

Having not laced up a running shoe in anger since 2004 I took the plunge and entered the April 14th, 2013 Deutsche Post Bonn Half Marathon. All this took place in mid-July, 24 hours after my thrombosis removing operation and in a typically male-and-macho burst of 'life-changing' enthusiasm... all whilst pumped full of pain killers; IV and oral!

A plea on Facebook for a training ideas and plans led me to the following run-walk program by Jeff Galloway. His basic conditioning 8 week schedule has been adapted to allow for continued cycling but is in essence as he presented it - an injury free approach. A big thanks to all my Facebook friends for all the tips especially Tony Poole for the Jeff Galloway pointer. Me. Running injury and pain free... that will be a first. Hoping not to overtrain and also to continue with the weight loss (fatebet if you're interested.)

Here's my adapted programme... starting today (I'm doing a double-Monday session just to get the old legs going!) Be good to hear your thoughts on it?


Half Marathon pre-training Conditioning Program
Pre Bonn half Marathon (14th April 2013) Training Schedule (12 week running programme to commence January 2013)
Aim: gradually improve impact conditioning, improve cycling base fitness and technique.
Goal: injury free, further mass loss (body comp' change), increase energy levels (in conjunction with food regimen)
Challenges: sleeping pattern, diet.

8 Week Conditioning Program
(for those who need a little more fitness before the half or full marathon training program begins)

Note: This pre-conditioning training should not be stressful or painful. When in doubt, ease off. Bold = completed
    Week 1 (runners will run for 5 seconds/walk for 55 seconds on the run/walk days)
    Sun: 
    10 min run/walk + planks ... ... 28th October, 2012.
    Mon: 10 min run/walk + planks
    Tues: 15 min walk + Spinning/turbo
    Wed: 13 min run/walk  +planks
    Thurs: 18 min lunchtime walk + Spinning
    Fri: off REST + planks + sauna
    Sat: Cycling (2-3 h) + 1 mile run/walk
    Week 2 (runners will run for 5 seconds/walk for 55 seconds on the run/walk days)
    Sun: 
    15 min run/walk ... ... 4th November 2012
    Mon : 15 min run/walk + planks
    Tues: 20 min walk + Spinning/turbo
    Wed: 17 min run/walk (+ velodrome intro course – tbc) +planks
    Thurs: 22 min lunchtime walk  + Spinning
    Fri: off + planks + sauna
    Sat: Cycling (1.5 – 2 h) + 1.25 mi run/walk
    Week 3 ( runners will run for 10 seconds/walk for 50 seconds on the run/walk days)
    Sun: 19 min run/walk ... ...11th November, 2012

    Mon: 19 min run/walk + planks
    Tues: 24 min walk + Spinning/turbo
    Wed: 21 min run/walk (+ velodrome intro course – tbc) +planks
    Thurs: 26 min walk + Parent-Teacher Evening!
    Fri: off sauna + planks
    Sat: Cycling (1.5 – 2 h) + 1.5 mi run/walk
    Week 4 (runners will run for 10 seconds/walk for 50 seconds on the run/walk days)
    Sun: 
    23 min run/walk ... ... 18th November, 2012
    Mon: 23 min run/walk + planks
    Tues: Walk 28 min + Spinning/turbo
    Wed: 25 min run/walk
    Thurs: Walk 30 min + Spinning/turbo
    Fri: off + sauna + planks
    Sat: Cycling (2-3 h) + 1.75 mi run/walk
    Week 5 (runners will run for 10 seconds/walk for 50 seconds on the run/walk days)
    Mon: 27 min run/walk + planks
    Tues: Walk 30 min + Spinning/turbo
    Wed: 29 min run/walk
    Thurs: Walk 30 min + Spinning/turbo
    Fri: off + sauna + planks
    Sat: Cycling (2-3 h) + 2 mi run/walk
    Week 6 (runners will run for 15 seconds/walk for 45 seconds on the run/walk days)
    Mon: 30 min run/walk + planks
    Tues: Walk 30 min + Spinning/turbo
    Wed: 30 min run/walk
    Thurs: Walk 30 min + Spinning/turbo
    Fri: off sauna + planks
    Sat: Cycling (2-3 h) + 2.25 mi run/walk
    Sun: off/walk+ recovery cycling + planks
    Week 7 (runners will run for 15 seconds/walk for 45 seconds on the run/walk days)
    Mon: 30 min run/walk + planks
    Tues: walk 30 min + Spinning/turbo
    Wed: 30 min run/walk
    Thurs: Walk 30 min + Spinning/turbo
    Fri: off + sauna + planks
    Sat: Cycling (2-3 h) + 2.5 mi run/walk
    Sun: off/walk+ recovery cycling + planks
    Week 8 (runners will run for 15 seconds/walk for 45 seconds on the run/walk days)
    Mon: 30 min run/walk + planks
    Tues: walk 30 min + Spinning/turbo
    Wed: 30 min run/walk
    Thurs: Walk 30 min + Spinning/turbo
    Fri: off + sauna + planks
    Sat: Cycling (2-3 h) + 2.75 mi run/walk
    Sun: off/walk+ recovery cycling + planks



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