Thursday, December 6, 2007
3 Looking Ahead to Next Week's New Running Program (BTHR)
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!