User blogs

Tag search results for: "building a training plan"
Average_Jbob Original
Ok, now that the Spartan Beast at Big Bear has come and gone, and I've had a little bit of time to recover (mentally. . .my body seemed to bounce back right away which tells me I'm onto a good training routine). . .It's time to sit down and develop my training schedule leading up to my NEXT adventure!  Up next for me is the Asheville Spartan Super in North Carolina on August 4th.  That gives me just around 2 months to train up.  Now, I know what you might be thinking. . .

"Didn't you just do a Beast?  Why are you concerned about how long you have to train for a Super?"  The thing is, even though I completed one of the most challenging Beasts that Spartan has to offer (Big Bear has gotten a reputation among Spartan runners to be one of the most challenging Beast locations, if not THE most challenging), that doesn't mean that I can take a Spartan Super lightly.  Nothing that Spartan does is easy (except for maybe Stadiums, but even they have their challenges if you really push yourself).  PLUS, I've never been to the Asheville location before and it has gotten a reputation as one of those 'bucket list' locations to run if you love Spartan courses.  It's been featured on the United States National Championship Series before (I believe as recently as 2017) so I know it's no slouch when it comes to challenge!  I want to be able to not only maintain what I have built going into my last event, but to build on it.  So, with that in mind. . .I want to take what has been working for me so far and see if I can further enhance it!

I had been doing a lot of ZONE 2 training leading up to Big Bear. . .what that means is that most of my runs I had been doing at a very slow jog in order to keep my heart rate between 60%-70% of my MHR (Max Heart Rate) in order to strengthen my slow twitch muscle fibers and lessen the possibilities of muscle cramps due to waste build up while running at pace (ZONE 4, 80%-90% MHR). . .if none of that last sentence made any sense, feel free to send me a message and I'll explain!

NOW I feel it's time to start switching it up a bit and introducing a short run at pace (ZONE 4), a medium distance interval run where I switch back and forth between ZONE 2 and ZONE 4, and a long run where I stay in ZONE 2.  The reason for this is that I need to start training my Fast Twitch muscle fibers (ZONE 4) so I can increase my speed and the duration I can stay at speed, but I also need to continue strengthening my Slow Twitch muscle fibers (ZONE 2) as I continue to increase my distance so I can safely build my endurance level.  Maybe I'll put up a post soon that just goes over ZONE training and what I've learned from my reading up on it and more importantly, what I've found to be true while using it.  For now I'll just say that ZONE 2 running can be VERY BORING and feel like you are wasting your time. . .HOWEVER I can attest to first hand knowledge that I used to suffer from TERRIBLE calf cramps and experienced MANY different running injuries ranging from calf strains to knee problems, IT band issues and Hip Flexor problems. . .but since I started doing these VERY BORING ZONE 2 runs, all those issues have gone away!  So I'm a firm believer in ZONE 2 training and would strongly encourage anyone to give it a try if they are also having similar issues!

ANYWAYS BACK TO THE SUBJECT. . .I have come up with a training schedule for these next few months that consists of Running, Swimming, Circuit Training (Boot Camp class at a local Gym I go to), Weight Lifting, and Yoga (another class at the Gym I go to).  Now, I've got 6 out of 7 days a week scheduled with SOMETHING to do. . .keep in mind that I've been at this for a while now and built up to this. . .I also work a full time job and am a Husband and Father of 3 boys, so time is at a Premium.  If you are in a similar situation but just starting out, I would highly suggest you design your schedule to only being 3-4 days a week and build from there.  Getting in 2 or 3 runs a week is a GREAT base, but try to at least get 1 day a week as 'active recovery'. . .something that gets the blood flowing to your muscles and joints but puts very little 'impact' strain on them, like swimming or Yoga.

For me it's about a 2 week cycle and looks like this:

Week 1:

Monday: Swim Laps @ Gym (on the way home from work)

Tuesday: Boot Camp @ Gym (on the way home from work)

Wednesday: Yoga @ Gym (on the way home from work)

Thursday: Running, Street, Medium Distance, ZONE 2 and 4 INTERVALS (after work)

Friday:  REST (typically Date Night with my Wife!  A healthy marriage is a great key to a good training schedule!)

Saturday: Running, Street, Long Distance, ZONE 2

Sunday: Weight Training @ Gym / Bucket Carry (the Bucket Carry is Spartan Specific. . .it's a 5 gallon Bucket filled with rocks I carry for approx 1/2 a mile)

Week 2:

Monday: Running, Street, Short Distance, ZONE 4 (after work)

Tuesday: Boot Camp @ Gym (on the way home from work)

Wednesday: Yoga @ Gym (on the way home from work)

Thursday: Running, Street, Medium Distance, ZONE 2 and 4 INTERVALS (after work)

Friday:  REST (typically Date Night with my Wife!  A healthy marriage is a great key to a good training schedule!)

Saturday: Running, Trail, Long Distance, ZONE 3-4

Sunday: Weight Training @ Gym

. . .this cycle will repeat itself with the distances of the Medium and Long runs increasing over time. . .and yes, it looks very busy!  Most weeks I find I can keep up with this kind of a schedule, but there are times where it is TOO much, and I shuffle things around a bit, or delete an event or two, and that's ok because it gives me a goal and a way to make sure that if I hit MOST of them, I'll be where I want to be.  If I skip an event, I make sure to delete it off of my calendar so I can look back and see just what I did and DIDN'T do.  :)  This schedule is not that much different than what I had been doing before, but I added in the Yoga class since I've always heard it's good to keep you limber and I've meant to try it. . .I just happened to find a class that will fit my schedule so I am going to give it a go. . .we'll see how it works out!

Well, I feel like I've rambled on for a bit. . .I'm still new to this Blogging thing. . .but please let me know if any of this sparks any interest or need for clarification. . .and keep in mind that if you are just starting out your schedule should look a LOT simpler. . .more like:

GOAL Run a 5K:

Monday: Running, Short Distance ZONE 4 (this should be around 1 mile and at the pace you hope to run during your actual race)

Tuesday: Rest

Wednesday: Running, Medium Distance ZONE 2 / 4 (this should be around 2 miles. . .start with the first mile being ZONE 2 and the second being ZONE 4)

Thursday: Swim laps if you have access to a pool, or attend a Yoga class if you can. . .some kind of active recovery would be good

Friday: Rest

Saturday: Running, Long Distance ZONE 2 (this should be around 3 miles and at a very slow jog)

Sunday: Rest

That's it!  Don't over do it at first. . .when you're a bit more comfortable with that kind of a schedule, start to increase the length of your runs with your Long Distance tapping out around 5 miles.  Maybe add in some Weight Training on a typical Rest day. . .the idea is that you are building up your endurance (or Battery as I like to call it) and you're strengthening your ligaments and joints in the process.  I'll update this Blog with my progress as I go along and share what is working and what isn't, but I like where I'm going so far and I feel great about how I've gotten there.  If you want to get into shape just remember that it's never too late, it just takes the will power to show up and start!