Training/Recovery Plans

DISCLAIMER: These are self-designed plans. If you choose to utilize these you do so at your own risk. I have not actually used these plans as of yet but will be using it during my 2012 season for half marathons. I will be designing other plans for when I begin my marathon training in July.

2 WEEK HM RECOVERY/BOUNCE BACK PLAN
SUN	MON	TUES	WED	THUR	FRI	SAT
RACE or Day After Race	•REST	•2M Easy Run OR Walk	•REST •PTE	•2M Easy Run	•REST PTE	•8Run
	RECOVERY WEEK
•REST •PTE	•4M Run •Cardio	•Hatha Flow •PTE	•3M Run or REST* •Cardio	•REST •Yoga** •PTE**	•REST	RACE or Day Before Race
PTE = Physical Therapy Exercises, 30 minutes pelvis & surrounding muscle strengthening Cardio = Aqua Zumba class at CCC XT = Cycle class at YMCA *= If race day is on Saturday REST instead, no cardio **= If race day is on Saturday, no yoga or PTE

3 WEEK HM RECOVERY/TRAINING PLAN
SUN	MON	TUES	WED	THUR	FRI	SAT
RACE or Day After Race	•REST	•2M Easy Run OR Walk	•REST •PTE	•2M Easy Run	•REST PTE	•6M Run
	RECOVERY WEEK
•REST •PTE	•Cardio •PTE	•5M Run w/ SPD •Hatha Flow	•Cardio •XT	•8M Run •Yoga	•REST •PTE	•10M Run
•REST •PTE	•4M Run •Cardio	•Hatha Flow •PTE	•2M Run or REST* •Cardio	•REST •Yoga** •PTE**	•REST	RACE or Day Before Race
PTE = Physical Therapy Exercises, 30 minutes pelvis & surrounding muscle strengthening Cardio = Aqua Zumba class at CCC XT = Cycle class at YMCA SPD= Incorporate speed work as either fartleks or pyramid interval workout. *= If race day is on Saturday REST instead **= If race day is on Saturday, no yoga or PTE

4 WEEK HM RECOVERY/TRAINING PLAN
SUN	MON	TUES	WED	THUR	FRI	SAT
RACE or Day After Race	•REST	•2M Easy Run OR Walk	•REST •PTE	•2M Easy Run	•REST PTE	•6M Run
	RECOVERY WEEK
•REST •PTE	•Cardio •PTE	•4M Run w/ SPD •Hatha Flow	•Cardio •XT	•6M Run •Yoga	•REST •PTE	•8M Run
•REST •PTE	•Cardio •PTE	•6M Run w/ SPD •Hatha Flow	•Cardio •XT	•8M Run •Yoga	•REST •PTE	•10M Run
•REST •PTE	•Cardio •PTE 𢍵	•4M Run w/ SPD •Hatha Flow	•Cardio •XT •PTE	•2M Run or REST* •Yoga	•REST	RACE or Day Before Race
PTE = Physical Therapy Exercises, 30 minutes pelvis & surrounding muscle strengthening Cardio = Aqua Zumba class at CCC XT = Cycle class at YMCA SPD = Incorporate speed work as either fartleks or pyramid interval workout. *= If race day is on Saturday REST instead, no yoga

5 WEEK HM RECOVERY/TRAINING PLAN
SUN	MON	TUES	WED	THUR	FRI	SAT
RACE or Day After Race	•REST	•REST	•REST •PTE	•2M Easy Run	•REST PTE	•4M Run
	RECOVERY WEEK
•REST •PTE	•Cardio •PTE	•3M Run w/ SPD •Hatha Flow	•Cardio •XT •PTE	•5M Run •Yoga	•REST •PTE	•6M Run
•REST •PTE	•Cardio •PTE	•4M Run w/ SPD •Hatha Flow	•Cardio •XT •PTE	•6M Run •Yoga	•REST •PTE	•8M Run
•REST •PTE	•Cardio •PTE	•6M Run w/ SPD •Hatha Flow	•Cardio •XT •PTE	•8M Run •Yoga	•REST •PTE	•10M Run
•REST •PTE	•Cardio •PTE	•4M Run no SPD •Hatha Flow	•Cardio •XT •PTE	•2M Run or REST* •Yoga	•REST	RACE or Day Before Race
PTE = Physical Therapy Exercises, 30 minutes pelvis & surrounding muscle strengthening Cardio = Aqua Zumba class at CCC XT = Cycle class at YMCA SPD= Incorporate speed work as either fartleks or pyramid interval workout. *= If race day is on Saturday REST instead, no yoga

6 WEEK HM RECOVERY/TRAINING PLAN
SUN	MON	TUES	WED	THUR	FRI	SAT
RACE or Day After Race	•REST	•REST	•REST •PTE	•2M Easy Run	•REST PTE	•3M Run
	RECOVERY WEEK
•REST •PTE	•Cardio •PTE	•3M Run w/ SPD •Hatha Flow	•Cardio •XT •PTE	•5M Run •Yoga	•REST •PTE	•6M Run
•REST •PTE	•Cardio •PTE	•4M Run w/ SPD •Hatha Flow	•Cardio •XT •PTE	•6M Run •Yoga	•REST •PTE	•8M Run
•REST •PTE	•Cardio •PTE	•6M Run w/ SPD •Hatha Flow	•Cardio •XT •PTE	•8M Run •Yoga	•REST •PTE	•10M Run
•REST •PTE	•Cardio •PTE	•6M Run w/ SPD •Hatha Flow	•Cardio •XT •PTE	•8M Run •Yoga	•REST •PTE	•10M Run
•REST •PTE	•4M Run •Cardio •PTE	•2M Run no SPD •Hatha Flow	•Cardio •XT •PTE	•2M Run or REST* •Yoga	•REST	RACE or Day Before Race
PTE = Physical Therapy Exercises, 30 minutes pelvis & surrounding muscle strengthening Cardio = Aqua Zumba class at CCC XT = Cycle class at YMCA SPD= Incorporate speed work as either fartleks or pyramid interval workout. *= If race day is on Saturday REST instead, no yoga

For my marathon training, I will be following a modified Hal Higdon Marathon Novice 2 plan. I will be a definite run/walk runner for the 4 full marathons that I'm planning to do. I will be adding whatever cardio classes that I'll be taking into the mix as well as some light strength training. This is an 18 week plan which I will begin on May 27, 2012.

Hal Higdon Marathon Novice 2

HAL HIDGON’S 18 WEEK MARATHON NOVICE 2 TRAINING PLAN (Modified)
WEEK OF:	SUN	MON	TUES	WED	THUR	FRI	SAT
5/27	REST	XT	3 m run	5 m pace	3 m run	REST	10
6/3	REST	XT	3 m run	5 m run	3 m run	REST	11
6/10	REST	XT	3 m run	5 m pace	3 m run	REST	8
6/17	REST	XT	3 m run	6 m pace	3 m run	REST	13
6/24	REST	XT	3 m run	6 m run	3 m run	REST	14
7/8	REST	XT	3 m run	6 m pace	3 m run	REST	11
7/15	REST	XT	4 m run	7 m pace	4 m run	REST	16
7/22	REST	XT	4 m run	7 m run	4 m run	REST	17
7/29	REST	XT	4 m run	7 m pace	4 m run	REST	18
8/5	REST	XT	4 m run	8 m pace	4 m run	REST	19
8/12	REST	XT	5 m run	8 m run	5 m run	REST	20
8/19	REST	XT	5 m run	8 m pace	5 m run	REST	15
8/26	REST	XT	5 m run	5 m pace	5 m run	REST	22
9/2	REST	XT	5 m run	8 m run	REST	3m run	HM
9/9	REST	XT	5 m run	5 m pace	5 m run	REST	24
9/16	REST	XT	5 m run	4 m pace	5 m run	REST	12
9/23	REST	XT	4 m run	3 m run	4 m run	REST	8
9/30	REST	XT	3 m run	2 m run	REST	2m run	FULL
Run = Relatively easy pace Pace = 11:00 m/m pace Longest run = 24 miles