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be aggressive, b-e aggressive

Posted Jul 07 2011 8:30am

No, I wasn’t a cheerleader in high school, but some things just stick with you.

Anyway. Without further ado, I present to you…




As you can see, it starts (eep!) this Sunday. It’s a fairly aggressive schedule, with 4 runs per week (1 long, 2 short, 1 speedwork) plus a day of yoga, and strength on one of my short run days. Initially it was even more aggressive, as I tried to mesh 1/2 training with NROL4W , but after my , I decided to scrap NROL4W and stick to running.

Speaking of the infamous piriformis, it’s been improving slowly but steadily. I’m confident that with the appropriate stretching, icing, yoga practicing and chiropractic treatment, I can do this training plan without further aggravating it.

My plan is based on the Hal Higdon half marathon training plan, intermediate level . The long runs are actually slightly more aggressive because I really need (mentally) to run the full distance of a race before the actual race. I used a similar modification to his 15k training plan to train for the Cherry Blossom 10-Miler earlier this year, and it worked out great.

I like this plan because it gives me enough flexibility that if I miss one run, or swap a run for a bike ride or a walk, I’ll still get 3 in that week. It also incorporates cross training (yoga & strength), which for me is vital, while allowing for two solid days off. The off days also give me some flexibility to shift my workouts around if I need to based on my personal schedule.

This is my first training plan that incorporates speed work, so I’m going to have to read up, especially on how to do a tempo run.

How do you create training plans? Do you use professional ones or start from scratch?

Also, any tips for my first time with speed work?

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