My training regime

[FletchPRMC]

Wondering what you guys think, also feel free to use it
Tuesday,
warm up jog to a big hill, about 150 meters-200 meters long getting progessivly steeper, end is v. steep. Run up it, then jog down and repeat 10 times.

Thursday- 5 miles
Sat - 1.5 miles as fast as possible
Mon 3x1800 meters, 3 minute recovery
Tuesday- On bike in gym, level 11, 30 seconds at 70rpm, 30 at 120-130 rpm for 7 minutes, 3 minute break, and repeat two more times, so 30 mins in total.
Wednesday- easy 3 miles
Thursday- fartlek running
Saturday 4x400 meters (65 seconds for each 400)
Monday 5 mile run
Wednesday 3x2000 meters 3 minute recovery
THursday 3 mile easy jog
Saturday 4x600 (100 seconds for each 600)
Monday 3 miles hard
Thursday - Hills again, but do 12
sat - 4 miles easyish
Sunday 6x300 meters.

 

[Normster]

That looks like a very good program. You have a good range of interval, continuous and fartlek work in there so there is good variety in your training.

 

[FletchPRMC]

Cheers, obv Ive got gym work mixed in with that as well, had my dad write it for me.

 

[Cool Hand Luke]

Fletch, where do you do your 400, 1800 metres etc, have you got a local track you use?

Looks a really tidy program.

 

[Lee]

*text deleted*, seems like im undertraining at the moment. if i trained like that and stuck to it i'd be superman in a few weeks. or not get be able to out of bed for being knackered and not being able to go to work. better get my finger out, prmc soon.

i was thinkin more along the line fast 3 milers every second day then a 5 miler at the end of the week. upper body stuff in between, then take the weekend of from running. maybe some hillwalkin at the weekend?

i just dont want to injure myself before prmc. knock me back. suppose its different for everyone. im probably a bit older so *text deleted* and more in the back of my mind.

 

[FletchPRMC]

I use a GPS watch. I think its called forerunner. Pretty useful to use.

 

[chew1e]

looks good on the running side of things. Are u doing any upper body stuff aswell tho?

 

[FletchPRMC]

Yea, I do gym work in with that as well, each week Ill do about 45 mins - hour of pressups situps and pull ups, twice. A circuit in the gym twice, and a weights session once.

 

[Cool Hand Luke]

That seems like a hell of a lot of training to me, how long did it take you to build up such training volume?

 

[Leedham]

MEGA training routine there man! i thought mine was alot *text deleted*

congrats with *text deleted* so far with ya trainin fella :praise:

 

[FletchPRMC]

Probably a good 3 months. Only just started this serious training. I have slacked on the gym work this week, as my shoulders were killing me from where I tried a one rep max on the bench, *text deleted* pretty pointless but I had to show a mate up :P.
And thanks for the positive replies

 

[SamForrest]

Looks dam good on the running side of things,just makesure you dont over do it mate!

I wish i could do that volume of running. Dam shin splints! Im currently only running twice a week,but as of next week will add another small one in and see how i cope. So far ive been supplimenting running with rowing sprint,and bike intervals to simulate it as much as possible.

 

[FletchPRMC]

Alright dude, I suffeed from shin splints too. I took 3 weeks of running completey, then over 3 months built up to this. *text deleted* admit I am looking forward to my rest day.

 

[SamForrest]

Unfortunatly mate mine seem to have stayed for over 6 months. I had a PRMC date of mid september last year,and had to cancel. I tried comming back to running around Xmas time and had no end of problems,im now running once a week (With MidnightAssasin) up our local downs,3-4 miles with sprints etc. Then a smaller sprint session mid week. Im holding up good at the moment,so its just a case of slowly bringing more stuff in!

Good luck with the program though mate,if you can handle it im sure it will stand you in good stead for a PRMC and RT on the running side of things.