Monday, December 15, 2014

Winter 2015 Training Plan

I took quite a bit of time to put together my winter training schedule. I've developed a new role with my friends and training partners - that of trainer!

What I have done is developed a plan to slowly boost cardio fitness while focusing on upper body strength. Still my weakness even after some big gains last year.

We're doing stronglifts and Hal Higdon half-marathon training for the next 12 weeks.

WeekStart DateMondayTuesdayWednesdayThursdayFridaySaturdaySunday
(monday)Rest dayGym DayRun Day (mi)Gym DayRun DayGym DayLong Daymileage totals%+Notes
112/1/2014RESTStrength A3Strength B3Strength A410NA
212/8/2014RESTStrength B3Strength A3Strength B4100%
312/15/2014RESTStrength A3Strength B3Strength A51110%
412/22/2014RESTStrength B3.5Strength A3.5Strength B5129%
512/29/2014RESTStrength A3.5Strength B3.5Strength A6138%
61/5/2015RESTStrength B3.5Strength A4Strength B5.212.7-2%1 mile warmup, 5k race, 1 mile cooldown
71/12/2015RESTStrength A4Strength B4Strength A71518%
81/19/2015RESTStrength B4Strength A4Strength A/Blizzard Blast8167%6 during Blizzard Blast + 2 Sunday
91/26/2015RESTStrength A4.5Strength B5Strength A7.416.96%1 mil warmup, 10k race
102/2/2015RESTStrength B4.5Strength A5Strength B918.59%
112/9/2015RESTStrength A5Strength B5Strength A10208%
122/16/2015RESTStrength B4Strength A2Strength B13.219.2-4%half marathon

Where A and B correspond to the two Stronglifts sessions. Everyone is excited about the Stronglifts app and hoping for a really good winter training.

I'm just about to start week 3 and it is really good so far. Some hiccups with a sprained ankle, but I'm staying focused now that it has healed.

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