Never miss another update again! Subscribe via Google google button, Facebook google button, RSS RSS, email , &/or to comments .

Thursday, December 6, 2007

3 Looking Ahead to Next Week's New Running Program (BTHR)


Print



I've been doing a lot of thinking about the new running program I've recently devised, "Becoming A Two-Hour Runner" (BTHR). I realize that this plan might appear daunting to some, due to it's 25-week duration. However, if the prospect of completing a program of this length seems insurmountable to you, I'd like to suggest that you instead think of the program as 3 separate but consecutive running plans, as it's actually a 3-phase program. The smartest strategy is to approach each phase as a training program in its own right, and to keep the mind focused on the present -- the daily runs or the runs you'll be doing that week (instead of skipping ahead too far). If you look at the program this way, i.e., in a step-by-step fashion, it's easier to wrap your head around the program's ultimate, long-term goals.

The first phase is 5-weeks, & is meant to acclimate the body to running the hour-long distance, using intervals of various speeds ranging from 30 to 60 minutes throughout the week. This should help to improve endurance & overall pace.

Next is a 10-week phase, which will bring the overall running time to 1.5 hours.

And finally, there's a final 10-week phrase, which will bring the overall running time to 2 hours.

You'll notice that the program is very gradual, and takes its time building mileage. This concept is very important to a runner's overall health & well-being, and its significance should not be overlooked. The body needs time to acclimate, & cannot be rushed. Otherwise, injury will most certainly follow. This gradual progression is not just for the benefit of your heart & lungs, it's also for your legs & other moving body parts!

It's far better to train moderately & well, than to ask the body to do something it's ill-prepared to do in a short period of time & risk injury!

As I mentioned previously, please note that BTHR is an untested (i.e., beta) program. I would strongly advise that you wait until I've personally completed the program & have commented on its effectiveness, &/or have made the appropriate revisions to further refine the program to ensure the best outcome.

I'll keep you posted as I move along in the program, using my own body as the initial test subject! Of course, this doesn't mean that I'll mindlessly charge ahead with the schedule if I find it too aggressive or ill-suited to its original intended purpose. It's very likely that I'll modify the program as I progress through it, indicating what works & what needs revision. Once I'm done with the full 25-weeks, I hope to share any knowledge &/or insights I've gained via the completion of this program. After all, I would only recommend a program that I've personally experienced & completed.

Until then, stay tuned for progress reports & program updates.

I wish all of you continued success with your running/workouts!

Goodnight!
-C

3 comments:

Eric Gervase said...

Right on... It's funny, I was one of (ok, maybe the one) the people who had commented on the length of the plan. And, you're right. The phases are important to note. In fact, I actually do this in my own training. But, I usually don't have as good a plan in place. I go from one plan to the next. But, I usually don't decide on my next plan until I have finished my previous one (or close). I've never planned it so well.

Anyhow, I know you are putting a lot of "beta" talk into your blog about the plan. But, the plan seems very well conceived. I don't think it's too aggressive. But, aggressive enough to challenge you. Good work.

cyberpenguin said...

Thanks, Eric! I appreciate your supportive comments, which have been very insightful & helpful. So thanks very much for all of your input!

Well, regarding the beta talk, I just want to make sure that the plan works properly before recommending it to others! Yes, it's true that a lot of thought's been put into the plan, but the true measure of the plan will be its results! ;-)

I'd love to hear about the running programs that you've tried! Perhaps we can compare notes.

-C

Eric Gervase said...

Sorry... forgot to click the "email follow up button" and just realized you responded to this...

I've done C25k (like you), the one-hour runner (I think you've done this too) and moved right into marathon training with Higdon Beginner 2.

I ran the full gamut last year. I went from 5k to 4 miler to 5 miler to half marathon to marathon in a 10 month period of time. It was crazy and too fast. You're definitely taking the smarter approach.

I'm just building miles right now. But, I'll be putting myself on a plan shortly.

Post a Comment

I may or may not know you, but love reading your comments!

If you like this post, then please consider subscribing to my RSS feed . You can also subscribe by email and have new posts sent directly to your inbox.

You might also like:

Related Posts with Thumbnails

INSTRUCTIONAL VIDEOS

Loading...