...is all the time I have for training. So here is a challenge for all you coaching people out there:-
Design me a training plan that allows me to use that 30 mins (Mon-Fri only) in the best way. I have access to the gym, an HRM, but no terrain. I can do stretching and arm weights at home in the evening. My goals for 2005 are 1) a top three place in the local galoppen 2) a top 50 place in the national rankings, and 3) a silver badge, all as my first year as an M40 (which seems more competetive than M35).
PM me if you're interested in helping me with my quest to become more an athlete and less of a teletubby. I await your suggestions...
30 minutes a day...
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First act has to be to drop some kgs if you are a teletubby. So look at your diet & food intake to start with.
Does your 30 mins include getting changed or is that extra?
Whatever you do as an old M40 you'll need to do a reasonable warm up before exercise so that'll eat into your 30 mins a bit.
No intensity to start with either.... weight lose & stamina are best (from someone who's spent the last x years trying to drop kg's)
Does your 30 mins include getting changed or is that extra?
Whatever you do as an old M40 you'll need to do a reasonable warm up before exercise so that'll eat into your 30 mins a bit.
No intensity to start with either.... weight lose & stamina are best (from someone who's spent the last x years trying to drop kg's)
- gross2004
gross2004 wrote:Does your 30 mins include getting changed or is that extra?
No the 30 mins is active time - the other 30 of my lunch hour is for getting changed, stretching, showering, and eating lunch.
On your advice Gross, I'm planning to stick to a 6km "jogette" until after Christmas, and trying to eat less chocolate.
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PorkyFatBoy - diehard
- Posts: 654
- Joined: Mon Apr 05, 2004 9:13 am
- Location: A contour-free zone
Take a map with you on your "jogette" so you can make maintaining contact, reading it on the run, refolding it etc, etc second nature. If you haven't got a street map of where you are running to use, take an old O map and follow the course while you are running, gradually building up technicality. Aim to be able to read a whole JK 21E classic at Graythwaite, work out routes etc on the run.
Doing this will
a) improve orienteering times as well fitness - you don't want to be able to out-run your navigation or mistakes will be bigger
c) improve concentration - you don't want to be distracted by what is going on around you (unless it's a car heading straight towards you )
b) make a road run more interesting
You can also double check pacing and try doing some distance judgement - say that street light is 75m/150m away etc and double check with paces. It's not a technique for everyone, but it can be effective.
Hope this helps.
Doing this will
a) improve orienteering times as well fitness - you don't want to be able to out-run your navigation or mistakes will be bigger
c) improve concentration - you don't want to be distracted by what is going on around you (unless it's a car heading straight towards you )
b) make a road run more interesting
You can also double check pacing and try doing some distance judgement - say that street light is 75m/150m away etc and double check with paces. It's not a technique for everyone, but it can be effective.
Hope this helps.
Make the most of life - you're a long time dead.
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Stodgetta - brown
- Posts: 569
- Joined: Fri May 07, 2004 2:55 pm
- Location: north of brum, south of manchester
how much is this worth ?
I'll assume that since you have limited fitness at the moment you won't want to be running every day
but that you do run regularly - 4 times a week ?
and that you have more time at weekends
So
weeks start on Saturday - (thats just my rule)
Saturday
steady run of about O'race distance ( this will take less time than an o'race since its not in a forest)
Sunday
steady run of about O'race time ( this will be a good bit further than an O'race since its not in a forest.
If 'racing' then just do the race
Monday
rest
Tuesday
Intervals 10 mins warm up, 2 mins fast, 2 mins really easy jog, 2 mins fast, 2 mins really easy jog, 2 mins fast, 10 mins warm down
Wednesday
until you are comfortable with the intervals keep this to 30 mins easy
as you get more comfortable - less stiff from the inrtervals it will improve to a steady run ( after a few weeks)
Thursday
- until you are comfortable with the intervals keep this to another steady run
once you are comfortable with the interval ( perhaps 6 - 8 weeks in) then introduce the following
10 mins warm up, 10 mins tempo ( maintaned high effort - crosss country race / road race level), 10 mins warm down
you can start with a 5 min effort and build it by a minute each week up to 10
Friday
rest
If you don't already run 4 time a week then you need a plan to build up before you get into doing intervals and tempo
I'll assume that since you have limited fitness at the moment you won't want to be running every day
but that you do run regularly - 4 times a week ?
and that you have more time at weekends
So
weeks start on Saturday - (thats just my rule)
Saturday
steady run of about O'race distance ( this will take less time than an o'race since its not in a forest)
Sunday
steady run of about O'race time ( this will be a good bit further than an O'race since its not in a forest.
If 'racing' then just do the race
Monday
rest
Tuesday
Intervals 10 mins warm up, 2 mins fast, 2 mins really easy jog, 2 mins fast, 2 mins really easy jog, 2 mins fast, 10 mins warm down
Wednesday
until you are comfortable with the intervals keep this to 30 mins easy
as you get more comfortable - less stiff from the inrtervals it will improve to a steady run ( after a few weeks)
Thursday
- until you are comfortable with the intervals keep this to another steady run
once you are comfortable with the interval ( perhaps 6 - 8 weeks in) then introduce the following
10 mins warm up, 10 mins tempo ( maintaned high effort - crosss country race / road race level), 10 mins warm down
you can start with a 5 min effort and build it by a minute each week up to 10
Friday
rest
If you don't already run 4 time a week then you need a plan to build up before you get into doing intervals and tempo
If you could run forever ......
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Kitch - god
- Posts: 2433
- Joined: Wed Feb 11, 2004 2:09 pm
- Location: embada
Thanks Kitch, this is more the sort of stuff I was looking for. The weekend bit could be difficult - if I don't do the DIY I don't get to O events (or if I do, I pay for it BIG time ).
At the moment I've just started running again after two months off - I usually run/gym about two/three times a week at most (plus an event on Sunday), but I'm increasing this to four.
Once I've built up a base of fitness, I'll try your suggestion. I'll be reading some maps on the easy days too. For the intervals, how slow is "really easy jog" - slightly faster than walking?
At the moment I've just started running again after two months off - I usually run/gym about two/three times a week at most (plus an event on Sunday), but I'm increasing this to four.
Once I've built up a base of fitness, I'll try your suggestion. I'll be reading some maps on the easy days too. For the intervals, how slow is "really easy jog" - slightly faster than walking?
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PorkyFatBoy - diehard
- Posts: 654
- Joined: Mon Apr 05, 2004 9:13 am
- Location: A contour-free zone
It'll all be over by Christmas - thats what I keep saying about the DIY.
And it might just happen.....
yep, really easy is just as you say, something to keep you moving, helps clear the legs out
And it might just happen.....
yep, really easy is just as you say, something to keep you moving, helps clear the legs out
If you could run forever ......
-
Kitch - god
- Posts: 2433
- Joined: Wed Feb 11, 2004 2:09 pm
- Location: embada
Update
Ran first M40L last Sunday and by my reckoning I've made the silver standard Also seem to have more EAGAL points than usual, so the Nopesport training programme is paying off. Training diary is posted on Nopesport every time, if anyone is interested.
Also appear to have won last year's EAGAL M35, more by just turning up I fear, than skill.
Ran first M40L last Sunday and by my reckoning I've made the silver standard Also seem to have more EAGAL points than usual, so the Nopesport training programme is paying off. Training diary is posted on Nopesport every time, if anyone is interested.
Also appear to have won last year's EAGAL M35, more by just turning up I fear, than skill.
-
PorkyFatBoy - diehard
- Posts: 654
- Joined: Mon Apr 05, 2004 9:13 am
- Location: A contour-free zone
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