Running Plan with ChaLEAN Extreme

AwMyLoLo

As soon as the weather breaks I vow to spend as much time possible jogging in the nice weather :glasses: . I'll be finishing my first round of ChaLEAN Extreme just about the time that the weather should start shaping up, and what I want to do is a schedule of alternating 3 lifting days with ChaLEAN Extreme, and 3 days doing 45 minutes to an hour of jogging outdoors. In addition to that, I would like to do "doubles" on my lifting days and continue my lunchtime workouts - 30 minutes of cardio. So, basically my routine would look like this:

Monday: 30 min cardio @ lunch, CLX after work
Tuesday: Jog after work
Wednesday: 30 min cardio @ lunch, CLX after work
Thurs: Jog after work
Friday: 30 min cardio @ lunch, CLX after work
Saturday: Long jog
Sunday: Rest
ETC... The days may change based on unplanned or necessary days off, but I would be alternating days of doubles & days of 45-60 minute jogs.

So my question is, what kind of running plan should I follow for this? I know serious runners do something involving short runs, tempo runs, long runs, but I'm confused on what all that actually means & how to do it correctly. I don't have a particular goal in mind as far as running races or anything, I just want to get a good 45-60 minutes worth of jogging/walking in 3 days per week. Right now I can jog 3.2 miles in 30 minutes. Any ideas? :happy: :flowerforyou:

tahoemads

Here's a great resource for all types of runners and will explain all sorts of questions. It will also give you training plans. I love his techniques! www.halhigdon.com
When you're a new runner, the key is time not distance. You are building endurance and stamina. As you progress, you can add in speed and hill work. I have become a stronger runner from interval work. For instance, I will run at 6.5 mph for a comfortable pace and then increase it to 7, and progressively increase it to 7.5, 8 and 8.5 for 1-3 minutes, and then bring it back down to 6.5.

AwMyLoLo

Another thing I have to consider is not knowing at what pace I'm running. The track I'll be running (at our fairgrounds) is 3.1 miles, so I guess it will be trial and error timing the first few times I get out there.

Fit4Vet

Hillary,
Sounds like a great plan.

Do you have an IPhone? There's a great app (when it's working - it's had a few bugs of late for me) called RunKeeper that you can download for tracking GPS & speed/time. You should check it out. It's fabulous for running outside. Add me to your street team if you do download it!

Good luck with your plan!
Vet

AwMyLoLo

Hillary,
Sounds like a great plan.

Do you have an IPhone? There's a great app (when it's working - it's had a few bugs of late for me) called RunKeeper that you can download for tracking GPS & speed/time. You should check it out. It's fabulous for running outside. Add me to your street team if you do download it!

Good luck with your plan!
Vet

That sounds like a great tool, and exactly what I would need, unfortunately I have just a regular old phone :ohwell: Thanks for the tip!