Considering increasing your running mileage? There are benefits and downsides to high volume training, so it’s important to understand what it takes and whether it’s an option that fits into your life. Read on to learn how to incorporate more miles safely.
Read moreMy Current Training Schedule & Fall Race Plans
My decision to take a long break from racing has made my training schedule a bit foggy this summer. Since I haven’t yet decided on whether I will race anything more than a 10k this fall, I have been taking it easy, not worrying about skipping some days or not pushing myself as much. The fall is quickly approaching, though, so if I do decide to race a half or full marathon, I want to be ready to finish strong with a PR or at least a very good workout! The last couple of weeks I have started a new, and steadier schedule, which I hope to keep for another month or two until my “real” training starts.
Strength Training
This is something I have been extremely strict about since my last race. I have always made time for the gym, but was doing pretty much the same workouts most weeks. I started heavier lifting this summer, splitting up body parts most days. Now I have been making sure to stick to four days of strength training, mixing up my routine every week. At least three of these days are at the gym using machines and dumbbells, and I’ll squeeze in another day of 30-40 minutes of resistance band and bodyweight exercises. Most of my workouts are my own, but I do get loads of inspiration from fellow Instagram fitness buffs! Consistent strength training has been what has kept my joints healthy and free from injury. If you normally experience back or knee pain, I suggest you start hitting the weights! It will make a huge difference if you want to keep up your running routine.
My current training plan looks like this:
Monday AM: 10 miles (either with 3-4x1 mile hard OR 5-6 miles at tempo pace)
PM: 45-60 minute gym session – legs/biceps/shoulders/abs circuit
Tuesday AM: 8-10 miles easy
PM: 3-5 miles easy
Wednesday AM: 8-10 miles – 3 miles easy + 8x200m uphill/downhill repeats + 3 miles easy
PM: 45 min gym session – chest/triceps/back/abs circuit
Thursday AM: 8-10 miles easy
PM: 3-5 miles easy
Friday AM: 8-10 miles easy + 30-40 mins band/bodyweight legs/abs circuit
Saturday AM: 13-16 mile long run + 30 mins full body gym session + lots of stretching
Sunday OFF
Of course, depending on my schedule I will have to switch things around at times. If I have less time one morning, I will run shorter and increase the miles on another day if I feel good. If I have somewhere to be on Saturday morning, I will do my long run on Friday. I am fortunate to have a flexible schedule, so I can get my training done without excuses!
Potential Fall Racing Plans
Since I have never raced a 5k (I know, crazy!), I am thinking of signing up for the Turkey Trot this year and have that race be my debut. I did not have a great 10k last year, so the short distance makes me more nervous than racing a full marathon! I am looking to stay local for any other race I plan, so my options will most likely be a half in Ft. Lauderdale in mid-November or West Palm Beach in December. These will be great workouts to prep for February’s Miami Marathon, which is where I plan on having an extra large PR. I do not want to get too comfortable going too many months without any races on the schedule, and I know signing up for races is a huge motivator to train hard, so I will most likely decide what I am doing within the next month or so. Stay tuned!