Tuesday, December 22, 2009

The 12 Days of Training: Polar Dash

Sometimes I think the blog world is on the same cycle of some kind! Yesterday as I was crafting my short 2 week training schedule out of an 8 week one (for my Polar Dash 10K) I came across a great post on training schedules over at Chic Runner. She tackles the topic of creating a training plan that works for you--just exactly what I did this week!


I had to smish 8 weeks or so of training into (almost) two. Granted, I wasn't starting from scratch as I can get out and run 5 miles easy enough, but need some brush up and polish on my speed etc. I am working off the 5th and 6th weeks of Hal Higdon's 10K training program:

Week one
Strength
5 miles
45 min tempo
Rest
4 x 800
3 miles pace
6 miles

Week two
3 miles and strength
Rest
8 x 400 race pace
2 miles
10K

This is a solid plan for me to be able to perform well at the race. I am not shooting for a PR or anything, just to do well and FEEL good doing it!! Welcome in the new year with a race under my belt, not a night of regret!!

The first week is a bit intense, but I have always had the ability to snap back into distance in my running easily. It is the speed that I am going to be focusing on as I come around the corner from this race into the ones I have lined up for 2010. I will be signing up for a few other half marathons and want to make sure that I can meet or beat my already sub 2 half!

I am really excited for The Polar Dash 10K on New Years day!
Better to be pounding the pavement than to have a pounding headache!

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Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.