RUNNER NEEDING HELP!!

mumof5

I posted a topic yesterday hoping to get some help and some very kind runners out there were only too willing to help. i am 4 weeks out from a 20km run and the nerves have just set in. i am worried that my training has not been enough and i was asking for some help with my program for the next 4 weeks. i have revised it....

next 2 weeks
monday, weights and 30min run in the heat
tuesday, 10km tempo run and 1hr HIIT
wednesday, full body weights
thursday, 1hr sprint intervals, 1hr fitball class
friday, weights and 30min run in the heat
saturday 1hr 45min run (following saturday 1.30hr run)
sunday yoga and walk

week 3
monday, weights onlly
tuesday, 10km tempo run in the heat
wednesday full body weights
thursday, sprints intervals in the heat
friday, weights only
saturday, 5km run, 5km walk, 5km run, 5km walk
sunday walk and yoga

week of race
monday, 1hr easy run
tuesday, walk and yoga
wednesday, 1hr easy run
thursday, 1hr fitball
friday, 5km run, 5km walk
saturday 10km walk
sunday - call the ambulance..........

what do you think??? too much, too little, this is my first race and i am not usually an endurance person so any help would be greatly appreciated thanks.

meerkat70

How much are you running before you start your taper?

nexangelus

That is one busy schedule...are you overdoing it slightly perhaps? If you are fit enough and have run many races, fair enough, this looks fine...when running races my schedules were not this busy, and the week of the race was very restful...

EvgeniZyntx

You need time off on that last weeks.
Drop the Friday weights week three. Full off day.
Drop the fitball day. Full off day.
Do nothing the day before the 20k day, full off day.

Have a great time!

jen10st

I can't give much advice as I'm still pretty new to running but I'm interested in the answers. Hope you do well in your race good luck x

mumof5

really?? over doing it?? oh, this has been my schedule for a while now. im not a runner, i like short runs, say 10-15km but ive never raced 20km. i love lifting. this is why i am having trouble cutting the weights out. so i have to cut back even more...hmmm.. ok, i"ll sleep on it and come up with a new plan tomorrow. THANKS to all of you for the advice, i will take it on board

mumof5

Sat 01/05/13 08:21 PM

couldn't sleep, had to get the program down on paper in order to turn my brain off...i know....here's the new one..

next 2 weeks
monday, weights and 30min run in the heat
tuesday, 10km tempo run and 1hr HIIT
wednesday, full body weights
thursday, 1hr sprint intervals, 1hr fitball class
friday, weights and 30min run in the heat
saturday 1hr 45min run (following saturday 1.30hr run)
sunday yoga and walk

week 3
monday, weights onlly
tuesday, 10km tempo run in the heat
wednesday full body weights
thursday, sprints intervals in the heat - 30minutes only
friday, weights only...maybe light weights? low reps?
saturday, 5km run, 5km walk, 5km run, 5km walk
sunday walk and yoga

week of race
monday, 1hr tempo run
tuesday, walk and yoga
wednesday, 30min easy run
thursday, rest...although fitball really isn't a hard workout...ok rest day.
friday, 10km walk
saturday rest!!!
sunday - call the ambulance..........

How did i go this time?

EvgeniZyntx

Better.
I'd look into week three and think about reducing there too.

One cannot over rest, but you can over train.
My schedule will be last two weeks:

3-5 mile runs x 3 in the week, one slow long run on Sun 6 miles
Race week one 4 mile run, one 3 mile run and maybe 15 min on Sat
Zero weight training other than stretching during this period.

As Tom Holland writes, "it is better to be 10% undertrained than 1% overtrained"

A good taper is one where you feel like crap - fat, irritable, sluggish. You will want to break the taper, get your fix, etc.
Don't do it. You cannot taper too hard. The day of the race you will feel ready to go. You will truly want it.

Edit: a simple way to look at the running volumes the last 3 weeks is 80%, 60% then 30% of your regular volume.