Spring Cleaning!
After assessing my life, many things need some work but I want to focus on being healthy. In college I was very athletic running everyday and competing in marathons throughout the years. Over time as I entered the professional environment it has been easy for me to take a night off here or there to stay in the office late or grab drinks with coworkers. As more time passed one or two nights off of exercise turned into weeks and sometimes months that I would not go to the gym or head outside for a run. So over the past years not only have I been reducing the amount of activity I do by sitting at the office all day, I am eating highly processed and fatty foods and washing that down with my favorite pint. This combination, of no surprise to anyone, allowed me to put on 40 pounds since those active college days.
So this is the year I turn it all around, and you can too! On February 20th I began a work out schedule that will train me for the NYC Marathon this coming fall 2014. I am starting out slow as if I never ran a race before and if I have never even ran before. Therefore, this is a great training schedule for anyone looking to get a fresh start to 2014 and run for health, sport and inspiration.
Week 1:
Today is day one so you need to see what kind of shape you are in. Force yourself to get out there and go for a run; it will be tough and you will hate it, but persevere because the reward comes sooner than you think. This post i assuming your starting point is 1 mile. Also, a key to distance running and overall health is a strong core, balance and posture; all accomplished with yoga.
So day one run 1 mile.
Day 2 - run 1 mile
Day 3 - yoga
Day 4 - run 1 mile
Day 5 - rest
Day 6 - run 1.5 miles
Day 7 - rest
Week 2:
Ok, so week one is done with! You just made it through the toughest part of your training, congratulations!
Day 1 - run 1.5 miles
Day 2 - run 1.75 miles
Day 3 - yoga
Day 4 - run 1.75 miles
Day 5 - rest
Day 6 - run 1.75 miles
Day 7 - yoga
Week 3:
Day 1 - run 2 miles
Day 2 - yoga
Day 3 - run 2 miles
Day 4 - rest
Day 5 - run 2.5 miles
Day 6 - yoga
Day 7 - run 3.2 miles
Week 4:
Wow, you just finished your first 5K of the year! Keep it up, from here on out your distance will start to improve much faster. You should already feel the rewards from the first 3 weeks and running is starting to pay off. You have more energy, your breathing has improved, you are starting to enjoy scenery's' and amused by little things such as snow melting or buds sprouting.
Day 1 - rest
Day 2 - yoga
Day 3 - run 3.5 miles
Day 4 - run 4 miles
Day 5 - yoga
Day 6 - run 4.5 miles
Day 7 - rest
Week 5:
Day 1 - run 5 miles
Day 2 - yoga
Day 3 - run 6 miles
Day 4 - rest
Day 5 - yoga
Day 6 - run 7 miles
Day 7 - rest
Week 6:
Day 1 - run 7.5 miles
Day 2 - yoga
Day 3 - run 8 miles
Day 4 - run 8 miles
Day 5 - run 4 miles
Day 6 - rest
Day 7 - run 6.5 miles
Week 7:
Day 1 - rest
Day 2 - run 7.5 miles
Day 3 - run 9.5 miles
Day 4 - run 3.5 miles
Day 5 - rest
Day 6 - yoga
Day 7 - run 11 miles
Week 8:
Who would have thought 7 weeks ago you'd be able to run 11 miles? But you can and you should be proud of yourself. By now running is no longer hard. You find your legs get tired not your lungs and it feels as if you could run forever without stopping. You are now in great shape and should notice significant changes to your body, all good. Do yourself a favor and sign up for a half marathon. It will be a great way to see what running in a crowd is like. For me it is exhilarating.
Day 1 - rest
Day 2 - run 12 miles
Day 3 - yoga
Day 4 - run 8 miles
Day 5 - rest
Day 6 - yoga
Day 7 - run 14 miles
Week 9:
Day 1 - rest
Day 2 - run 5 miles
Day 3 - yoga
Day 4 - run 8 miles
Day 5 - rest
Day 6 - yoga
Day 7 - run 15 miles
Week 10:
Day 1 - rest
Day 2 - run 3 miles
Day 3 - yoga
Day 4 - run 10 miles
Day 5 - rest
Day 6 - yoga
Day 7 - run 17 miles
Week 11:
Day 1 - rest
Day 2 - yoga
Day 3 - run 5 miles
Day 4 - rest
Day 5 - run 10 miles
Day 6 - rest
Day 7 - run 19 miles
Week 12:
Day 1 - rest
Day 2 - yoga
Day 3 - run 3 miles
Day 4 - rest
Day 5 - rest
Day 6 - run 3 miles
Day 7 - run 21 miles
You are now ready for the full marathon! Your marathon should be 4-6 weeks from now and you should start to reduce the amount of miles you run here on out. 21 miles should be your longest run before the marathon.
Good luck!
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