Thanks to my new book, Run Less Run Faster, I’ve developed a training plan for this year.  Yes, this whole year.  In this plan I am supposed to run 3 days a week, cross train 2 days a week, rest or cross train one day, and take one day off.  Pretty easy huh?

For now I am doing my training on the treadmill because it is either too cold or too dark to run outside.  Plus, the treadmill keeps me stay on pace.  This is what my schedule looks like:

Monday-cross train
Tuesday-speed workout
Wednesday-cross train
Thursday-tempo run
Friday-off
Saturday-long run
Sunday-cross train or rest

Workouts this week:

Tuesday – 5 x 1000 (400 RI)
Done.

Thursday – 1 mile easy, 2 miles @ mid tempo, 1 mile easy, 2 miles @  mid tempo, 1 mile easy
Done.

Saturday  – 8 miles at HMP + 10 minutes walking
Done but ran on Sunday instead of Saturday.Total ran this week was 20.20 miles.

I have been doing speed workouts for a few weeks and like them.  I like mixing them up so I am not doing the same ones every week.  So far my favorite is 400, 600, 800, 1200, 800, 600, 400 (90 sec RI). Maybe I am crazy or ambitious for developing my plan for this whole year.  However, I feel that it will help me with my training for my upcoming races this year.  Of course, I will play it by ear and listen to my body.  Also, I know that I will adjust the speed on the treadmill as I go along with the plan.