Tuesday, October 27, 2009

Anyone up for some running...

I have been very lazy and unmotivated lately in general, and I have been contemplating starting to run again.  I talked to my sweet friend Lindsay N the other day and she was telling me how she ran a marathon this weekend.  I was super impressed that she had time to train for a marathon with her incredibly busy schedule.  I thought about what a sense of accomplishment that would give me if I had enough discipline to train for a marthon.  So, I think I am going to get my hiney in gear and start running.  Easier said than done...
I am looking for a training regimen to get me started as I haven't even been going to the gym since flu season started for fear of my kids getting sick.  I found this routine on http://www.ehow.com/ and I figure you gotta start somewhere.  This schedule is suuuuuuuuper easy, so I think i'll cut it down to a 4 or 5 week program.  I want to set a goal to run a 5k, then a 10k and then a half marathon.  We'll see after that....
Also, below this, I found a half marathon training schedule from http://www.mercedesmarathon.com/ The Mercedes Half Marathon is February 14, 2010.  I am not sure if I can do it that soon, but I think I'm gonna try!  Anybody want to join me????  Cause I am gonna need some accountability!

Home » Sports & Fitness » Fitness » Sports Conditioning » How to Build a Base for Marathon Training

How to Build a Base for Marathon Training

By eHow Contributing Writer

Article Rating: (44 Ratings)

Before starting marathon training, you should be at a certain level of physical fitness and running experience. If you're starting from scratch, this 10-week regimen is for you.

Step 1Plan to exercise four days a week for 10 weeks.

Step 2Begin each session with 10 to 15 minutes of stretching, and end each session with a 10-minute walk followed by more stretching.

Step 3Take on week one. Walk 10 minutes. Jog 2 to 3 minutes. Walk 4 minutes. Repeat five times each session.

Step 4Get into it with week two. Walk 10 minutes. Jog 3 minutes. Walk 3 minutes. Repeat five times each session.

Step 5Settle into week three. Walk 5 to 10 minutes. Jog 5 minutes. Walk 2 minutes. Repeat four times each session.

Step 6Keep it going into week four. Walk 5 minutes. Run 7 minutes. Walk 3 minutes. Repeat three times each session.

Step 7Stay on a roll in week five. Walk 5 minutes. Run 8 minutes. Walk 2 minutes. Repeat three times each session.

Step 8Pat yourself on the back for being halfway there as you enter week six. Walk 3 to 5 minutes. Run 9 minutes. Walk 2 minutes. Repeat three times each session.
Step 9Recognize your growing stamina in week seven. Walk 3 to 5 minutes. Run 9 minutes. Walk 1 minute. Repeat three times each session.

Step 10Feel good about yourself as you confront week eight. Walk 3 to 5 minutes. Run 13 minutes. Walk 2 minutes. Repeat twice each session.

Step 11Visualize the end of your first goal as you begin week nine. Walk 3 minutes. Run 14 minutes. Walk 1 minute. Do this twice each session.

Step 12Congratulate yourself for your accomplishment in week 10. Walk 3 minutes. Run 30 minutes without stopping.

This didn't copy/paste well, so you can go to this website to see it in a better format.

Mercedes Half Marathon Training Schedule

Birmingham, Alabama February 14, 2010

Formal group training begins on Sunday August 30, 2009 at 6:30 AM at the Brownell Building (813 Shades Crest Parkway). This is a continuation of Lakeshore Drive east of Brookwood Mall. Prior to that date, it would be wise to begin some consistent running so that by that date you can cover 5-10 miles per week and be able to run 2-4 miles at one time. Although I don’t believe in giving you a “recipe” of how much to run each day, I do give you a mileage goal for the weekly long run, and also give you a TOTAL range to run during the OTHER running days of the week. The long run should be a challenging goal to finish, even if you have to take some walk breaks. As we start to run in groups, I promise you it will be much easier. Please build in at least one day during the week in which you do no running.


1 8/30/09 4 7-10 11-14

2 9/6 4 7-10 11-14

3 9/13 6 8-11 14-17

4 9/20 4 8-11 12-15

5 9/27 6 9-12 15-18

6 10/4 6 9-12 15-18

7 10/11 7 10-13 17-20

8 10/18 7 10-13 17-20

9 10/25 6 11-14 17-20

10 11/1 7 12-15 19-22

11 11/8 7 14-17 21-24

12 11/15 9 14-17 23-26

13 11/22 7 14-17 21-24

14 11/29 7 14-17 21-24

15 12/6 9 15-18 24-27

16 12/13 9 15-18 24-27

17 12/20 7 15-18 22-25

18 12/27 9 17-20 26-29

19 1/3/10 7 15-18 22-25

20 1/10 9 15-18 24-27

21 1/17 11 10-13 21-24

22 1/24 7 9-12 16-19

23 1/31 6 9-12 15-18

24 2/7 6 7-10 13-16


Your weekly mileage (excluding your long run) should consist of 5 days running and one rest day. 50% of your mileage should be divided over 2 days and the other 50% should be divided over the remaining 3 days


Jenny Lynn said...

I'm really interested in this. But, I have a question. Do you run outside or in the gym? And in the gym, do you run on a treadmill or around a track? I LOVE running outside and I was considering starting a training program but running outside in the cold is going to be miserable. And, I have a feeling I will be less likely to do it. What are your plans??

Abby said...

I am not sure, I'd like to run outside as much as possible, but you're right running in the cold is miserable for my ears and lungs. I just walked/ran 1.5 miles in the rain and it wasn't that enjoyable... February isn't my ideal for running a half marathon either. I am going to look for one in the spring when it's warmer =)

Allen and Stephanie Drew said...

would do it in a hearbeat if i was closer. one of my life goals is to run a marathon.

Rachael said...

Gosh I would love to do this...I HATE running though...I mean I really cannot stand it! I think it has something to do with the fact that I am completely out of shape and have always felt like a fish out of water when I try to run! YUK! Anyway, I would be up for trying the schedule you found from ehow though because it seems like an easy start. We don't have our gym membership anymore so I've got to do something. I am with Jenny though...where do you plan on running? It would be nice if we could find somewhere with a track...indoors! Don't know how much help I'd be considering you have actually been a runner and are in great shape, but I would love for you to keep me posted!