We posted a link to the schedule we're using for cycling training in an earlier blog post. To prepare for the 10-miler, we're using the tried-and-true Hal Higdon 15K Training Guide. While we are not really novice runners (we've both run in Philly's Broad Street 10-miler and Baltimore's Marathon Relay in recent years), we want to be careful not to stretch ourselves too thin on either training schedule. Our biggest concern is avoiding injury. A pulled muscle or twisted ankle (or worse) could really set us back in our preparation for both events.
So, we took a look at both schedules and created what we think is a pretty solid combo:
| | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | | 3m run | 20-25 min ride | 2m run + strength | 20-25 min ride | 3m run | 1.5hr ride |
| 2 | | 3m run | 25-30 min ride | 2m run + strength | 25-30 min ride | 4m run | 1.5-2hr ride |
| 3 | 30-40 min ride (8-10m) | 2m run | 30-40 min ride (8-10m) | 2m run + strength | 30-40 min ride (8-10m) | 2m run | 2hr ride (25-30m) |
| 4 | 30-40 min ride (8-10m) | 4m run | 30-40 min ride (8-10m) | 3m run + strength | 30-40 min ride (8-10m) | 5m run | 2hr ride (25-30m) |
| 5 | 30-40 min ride (8-10m) | 4m run | 30-40 min ride (8-10m) | 3m run + strength | 30-40 min ride (8-10m) | 6m run | 2hr ride (25-30m) |
| 6 | 30-40 min ride (8-10m) | 3m run | 30-40 min ride (8-10m) | 3m run + strength | 30-40 min ride (8-10m) | 4m run | 2hr ride (25-30m) |
| 7 | 10-15m ride | 5m run | 10-15m ride | 3m run + strength | 5m ride | 7m run | 30-40m ride (2-2.5hrs) |
| 8 | 10+m ride | 5m run | 10+m ride | 3m run + strength | | 8m run | 20-25m ride |
| 9 | 10+m ride | 3m run | 10+m ride | 2m run + strength | 2m run | REST | RACE DAY! |
| 10 | REST | 8-10m ride | 10-15m ride | | 10-15m ride | | 40-50m ride |
| 11 | | 10m easy | 15-20m | | 15-20m | | 45-55m |
| 12 | | 10m easy | 15-20m | | 15-20m | | 45-55m |
| 13 | | 10m easy | 15-20m | | 15-20m | | 45-55m |
| 14 | | 10m easy | 10m | | 15-20m | | 50-60m |
| 15 | | 20-25m | | 20-25m | | | 50-60m |
| 16 | | 20-25m | | 20-25m | | | 50-60m |
| 17 | | 10m easy | | 15m | | 20-25m | 55-65m |
| 18 | | 15m | | 25m | | 25m | 60-70m |
| 19 | 25m | 15m | 25m | 25-30m | | TRAVEL | |
| 20 | | OREGON | | LVs RIDE! | | | |
Since we're pretty new at this, we welcome any suggestions you can provide - musings, wisdom from experience, etc. You're welcome to borrow our make-shift schedule and make it fit your needs.
Happy training!
Hey Stace,I'm not really a pro, but the lack of rest days on the schedule scares me! Remember sometimes a rest day is way more valuable than a training day... I find that if I don't rest at least once a week I get run down fast. But that's when I'm just running, so it might be different with alternating the running and biking. You guys are so badass!
ReplyDeleteThanks, Becky! We definitely hear you on the rest days. We're trying to decide which day(s) are best to drop for a rest day each week. Since we're still on the early end of cycling training and we're comfortably completing the long rides, we've been turning at least one ride day into a rest day/stretch day. After the big run in April, we're hoping to do some long weekend rides, so we'll definitely be taking advantage of those rest days.
ReplyDeleteThanks so much for your tip (and support)!