When I started making my plan to do a half-marathon at the beginning of the year, I wanted a plan that would build up my running endurance with a lot of cross-training, and I came up with (somewhat wonky) plan. What I should have done, was gone digging in my bookshelf for this:
The Runner’s World Guide To Cross-Training. It’s got great information on why cross-training is important for runners, some good strength exercises and stretches, but what I was most interested in was the sample programs they have. I looked at the Advanced 10K/Half-Marathon Program:
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DAY 1
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DAY 2
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DAY 3
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DAY 4
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DAY 5
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DAY 6
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DAY 7
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WEEK 1 BASE 1
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EASY X
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EASY RUN
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EASY RUN OR EASY X STRENGTH
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EASY RUN
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EASY RUN AND/OR EASY X
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EASY RUN OR EASY X STRENGTH
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LONG RUN
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WEEK 2 BASE2
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OFF
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EASY RUN
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EASY RUN AND/OR EASY X STRENGTH
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EASY RUN
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EASY RUN AND/OR EASY X
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EASY RUN OR EASY X STRENGTH
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LONG RUN
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WEEK 3 BASE 3
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EASY X
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EASY RUN
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EASY RUN AND/OR EASY X STRENGTH
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EASY RUN
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EASY RUN AND/OR EASY X
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EASY RUN OR EASY X STRENGTH
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LONG RUN
|
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WEEK 4 BASE 4 RECOVERY
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OFF
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EASY RUN + STRIDES
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EASY RUN AND/OR EASY X STRENGTH
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FARTLEK
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EASY RUN AND/OR EASY X
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EASY RUN OR EASY X STRENGTH
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LONG RUN
|
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WEEK 5 BASE 5
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EASY X
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EASY RUN + STRIDES
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EASY RUN AND/OR EASY X STRENGTH
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FARTLEK
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EASY RUN AND/OR EASY X
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EASY RUN OR EASY X STRENGTH
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LONG RUN
|
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WEEK6 BASE6
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EASY X
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EASY RUN + STRIDES
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EASY RUN AND/OR EASY X STRENGTH
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FARTLEK
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EASY RUN AND/OR EASY X
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EASY RUN OR EASY X STRENGTH
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LONG RUN
|
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WEEK 7 BUILD 1
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EASY X
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AT RUN
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EASY RUN AND/OR EASY X STRENGTH
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FARTLEK
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EASY RUN AND/OR EASY X
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EASY RUN OR EASY X STRENGTH
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LONG RUN
|
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WEEK 8 BUILD 2 RECOVERY
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EASY X
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AT RUN
|
EASY RUN AND/OR EASY X STRENGTH
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FARTLEK
|
EASY RUN AND/OR EASY X
|
EASY RUN OR EASY X STRENGTH
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LONG RUN
|
|
WEEK 9 BUILD 3
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EASY X
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AT RUN
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EASY RUN AND/OR EASY X STRENGTH
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SI RUN
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EASY RUN AND/OR EASY X
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EASY RUN OR EASY X STRENGTH
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LONG RUN
|
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WEEK 10 BUILD 4
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EASY X
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AT RUN
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EASY RUN AND/OR EASY X STRENGTH
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SI RUN
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EASY RUN AND/OR EASY X
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ENDURANCE RUN OR X + OPTIONAL EASY X OR RUN | STRENGTH
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LONG RUN
|
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WEEK 11 BUILD 5 RECOVERY
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OFF
|
AT RUN
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EASY RUN AND/OR EASY X STRENGTH
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SI RUN
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EASY RUN AND/OR EASY X
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EASY RUN OR EASY X STRENGTH
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5K RACE
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WEEK 12 BUILD 6
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EASY X
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AT RUN
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EASY RUN AND/OR EASY X STRENGTH
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SI RUN
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EASY RUN AND/OR EASY X
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ENDURANCE RUN OR X + OPTIONAL EASY X OR RUN | STRENGTH
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LONG RUN
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WEEK 13 BUILD 7
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EASY X
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AT RUN
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EASY RUN AND/OR EASY X STRENGTH
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LI RUN
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EASY RUN AND/OR EASY X
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ENDURANCE RUN OR X + OPTIONAL EASY X OR RUN | STRENGTH
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LONG RUN
|
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WEEK 14 BUILD 8 RECOVERY
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OFF
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AT RUN
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EASY RUN AND/OR EASY X STRENGTH
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EASY RUN
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EASY RUN AND/OR EASY X
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EASY RUN AND/OR EASY X
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10 K RACE
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WEEK 15 BUILD 9
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EASY X
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AT RUN
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EASY RUN AND/OR EASY X STRENGTH
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LI RUN
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EASY RUN AND/OR EASY X
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ENDURANCE RUN OR X + OPTIONAL EASY X OR RUN | STRENGTH
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LONG RUN
|
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WEEK 16 BUILD 10
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EASY X
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MP RUN (10)
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EASY RUN AND/OR EASY X STRENGTH
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LI RUN
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EASY RUN AND/OR EASY X
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ENDURANCE RUN OR X + OPTIONAL EASY X OR RUN | STRENGTH
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LONG RUN
|
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WEEK 17 PEAK 1 RECOVERY
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OFF
|
AT RUN
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EASY RUN AND/OR EASY X STRENGTH
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EASY RUN
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EASY RUN AND/OR EASY X
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EASY RUN AND/OR EASY X
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10 K RACE
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WEEK 18 PEAK 2
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EASY X
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AT RUN
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EASY RUN AND/OR EASY X STRENGTH
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LI RUN
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EASY RUN AND/OR EASY X
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EASY RUN AND/OR EASY X STRENGTH
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LONG RUN
|
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WEEK 19 PEAK 3
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EASY X
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MP RUN (12)
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EASY RUN AND/OR EASY X STRENGTH
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MI RUN
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EASY RUN AND/OR EASY X
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ENDURANCE RUN OR X + OPTIONAL EASY X OR RUN | STRENGTH
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LONG RUN
|
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WEEK 20 PEAK 4 RECOVERY
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OFF
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EASY RUN
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EASY RUN AND/OR EASY X STRENGTH
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MI RUN
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EASY RUN + STRIDES
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EASY RUN OR EASY X
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10 K RACE OR HALF MARATHON
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WEEK 21 PEAK 5
|
EASY X
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AT RUN
|
EASY RUN AND/OR EASY X STRENGTH
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MI RUN
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EASY RUN AND/OR EASY X
|
ENDURANCE RUN OR X + OPTIONAL EASY X OR RUN | STRENGTH
|
LONG RUN
|
|
WEEK 22 PEAK 6
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EASY X
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AT RUN
|
EASY RUN AND/OR EASY X STRENGTH
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MI RUN
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EASY RUN AND/OR EASY X
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EASY RUN AND/OR EASY X STRENGTH
|
LONG RUN
|
|
WEEK 23 PEAK 7
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OFF
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AT RUN
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EASY RUN STRENGTH
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MI RUN
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EASY RUN OR EASY X
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EASY RUN OR EASY X
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ENDURANCE RUN
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WEEK 24 PEAK 8 RECOVERY
|
OFF
|
EASY RUN
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EASY RUN AND/OR EASY X
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EASY RUN
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RACE PREP
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OFF
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10 K RACE OR HALF MARATHON
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Some definitions for this plan –
X REFERS TO CROSS-TRAINING OF SOME KIND (BIKE, ELLIPTICAL, SWIM, ETC.)
EASY=30 TO 60 MIN AT RECOVERY PACE
FARTLEK=40 TO 60 MIN WITH 6-10 30 SEC SPEED BURSTS
AT RUN=12 TO 40 MIN (NO MORE THAN 20 AT A TIME) OF WORK AT ANEROBIC THRESHOLD
SI RUN=SPEED INTERVALS 8-12X
ENDURANCE=MODERATE TO HIGH FOR 1 HOUR
LI RUN= 4-7x LACTATE INTERVALS 4-5 MIN AT AEROBIC CAPACITY
MP RUN= MARATHON PACE
MI RUN=MIXED INTERVALS (SPEED AND LACTATE)
STRIDES=4 TO 6 SPEED-INTENSITY RUNS OF ABOUT 100 YARDS, SEPARATED BY RECOVERY JOGS
It’s not worth going into too much detail in this plan, since what I really need to work on is my cycling. I’m coming down from half-marathon conditioning, so my running should take a back burner. What if I could take that plan and substitute a bike ride or spin for every run?
If I do a simple Find-Replace on it, and change the word “RUN” to “BIKE” and change the STRIDES Drill with Tabatas, I get this:
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DAY 1
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DAY 2
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DAY 3
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DAY 4
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DAY 5
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DAY 6
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DAY 7
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WEEK 1 BASE 1
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EASY X
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EASY BIKE
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EASY BIKE OR EASY X STRENGTH
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EASY BIKE
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EASY BIKE AND/OR EASY X
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EASY BIKE OR EASY X STRENGTH
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LONG BIKE
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|
WEEK 2 BASE2
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OFF
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EASY BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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EASY BIKE
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EASY BIKE AND/OR EASY X
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EASY BIKE OR EASY X STRENGTH
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LONG BIKE
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WEEK 3 BASE 3
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EASY X
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EASY BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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EASY BIKE
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EASY BIKE AND/OR EASY X
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EASY BIKE OR EASY X STRENGTH
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LONG BIKE
|
|
WEEK 4 BASE 4 RECOVERY
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OFF
|
EASY BIKE + TABATA
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EASY BIKE AND/OR EASY X STRENGTH
|
FARTLEK
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EASY BIKE AND/OR EASY X
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EASY BIKE OR EASY X STRENGTH
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LONG BIKE
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|
WEEK 5 BASE 5
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EASY X
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EASY BIKE + TABATA
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EASY BIKE AND/OR EASY X STRENGTH
|
FARTLEK
|
EASY BIKE AND/OR EASY X
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EASY BIKE OR EASY X STRENGTH
|
LONG BIKE
|
|
WEEK6 BASE6
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EASY X
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EASY BIKE + TABATA
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EASY BIKE AND/OR EASY X STRENGTH
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FARTLEK
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EASY BIKE AND/OR EASY X
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EASY BIKE OR EASY X STRENGTH
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LONG BIKE
|
|
WEEK 7 BUILD 1
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EASY X
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AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
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FARTLEK
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EASY BIKE AND/OR EASY X
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EASY BIKE OR EASY X STRENGTH
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LONG BIKE
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WEEK 8 BUILD 2 RECOVERY
|
EASY X
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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FARTLEK
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EASY BIKE AND/OR EASY X
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EASY BIKE OR EASY X STRENGTH
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LONG BIKE
|
|
WEEK 9 BUILD 3
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EASY X
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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SI BIKE
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EASY BIKE AND/OR EASY X
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EASY BIKE OR EASY X STRENGTH
|
LONG BIKE
|
|
WEEK 10 BUILD 4
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EASY X
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AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
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SI BIKE
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EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
|
WEEK 11 BUILD 5 RECOVERY
|
OFF
|
AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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SI BIKE
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EASY BIKE AND/OR EASY X
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EASY BIKE OR EASY X STRENGTH
|
5K RACE
|
|
WEEK 12 BUILD 6
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EASY X
|
AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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SI BIKE
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EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
|
WEEK 13 BUILD 7
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EASY X
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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LI BIKE
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EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
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LONG BIKE
|
|
WEEK 14 BUILD 8 RECOVERY
|
OFF
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
|
EASY BIKE
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EASY BIKE AND/OR EASY X
|
EASY BIKE AND/OR EASY X
|
10 K RACE
|
|
WEEK 15 BUILD 9
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EASY X
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AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
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LI BIKE
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EASY BIKE AND/OR EASY X
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ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
|
WEEK 16 BUILD 10
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EASY X
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MP BIKE (30)
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EASY BIKE AND/OR EASY X STRENGTH
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LI BIKE
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EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
|
WEEK 17 PEAK 1 RECOVERY
|
OFF
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
EASY BIKE
|
EASY BIKE AND/OR EASY X
|
EASY BIKE AND/OR EASY X
|
10 K RACE
|
|
WEEK 18 PEAK 2
|
EASY X
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
LI BIKE
|
EASY BIKE AND/OR EASY X
|
EASY BIKE AND/OR EASY X STRENGTH
|
LONG BIKE
|
|
WEEK 19 PEAK 3
|
EASY X
|
MP BIKE (35)
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EASY BIKE AND/OR EASY X STRENGTH
|
MI BIKE
|
EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
|
WEEK 20 PEAK 4 RECOVERY
|
OFF
|
EASY BIKE
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EASY BIKE AND/OR EASY X STRENGTH
|
MI BIKE
|
EASY BIKE + TABATA
|
EASY BIKE OR EASY X
|
10 K RACE OR HALF MARATHON
|
|
WEEK 21 PEAK 5
|
EASY X
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
MI BIKE
|
EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
|
WEEK 22 PEAK 6
|
EASY X
|
AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
|
MI BIKE
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EASY BIKE AND/OR EASY X
|
EASY BIKE AND/OR EASY X STRENGTH
|
LONG BIKE
|
|
WEEK 23 PEAK 7
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OFF
|
AT BIKE
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EASY BIKE STRENGTH
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MI BIKE
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EASY BIKE OR EASY X
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EASY BIKE OR EASY X
|
ENDURANCE BIKE
|
|
WEEK 24 PEAK 8 RECOVERY
|
OFF
|
EASY BIKE
|
EASY BIKE AND/OR EASY X
|
EASY BIKE
|
RACE PREP
|
OFF
|
10 K RACE OR HALF MARATHON
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Now I have a 24 week program for bike performance that shouldn’t leave my swim nor run in the cold. Is that what I’ve been doing?
First of all, if the Bracebridge Triathlon is my big target, I have less than 24 weeks (I started playing with this in early March!) and the program should look more like this starting this week.
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Mon
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Tues
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Wed
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Thur
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Fri
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Sat
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Sun
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Week Ending on Date
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|
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WEEK 1 BUILD 1
|
EASY X
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
SI BIKE
|
EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
5/5/2013
|
|
WEEK 2 BUILD 2 RECOVERY
|
OFF
|
AT BIKE
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EASY BIKE AND/OR EASY X STRENGTH
|
SI BIKE
|
EASY BIKE AND/OR EASY X
|
EASY BIKE OR EASY X STRENGTH
|
5K RACE
|
5/12/2013
|
|
WEEK 3 BUILD 3
|
EASY X
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
SI BIKE
|
EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
5/19/2013
|
|
WEEK 4 BUILD 4
|
EASY X
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
LI BIKE
|
EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
5/26/2013
|
|
WEEK 5 BUILD 5 RECOVERY
|
OFF
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
EASY BIKE
|
EASY BIKE AND/OR EASY X
|
EASY BIKE AND/OR EASY X
|
10 K RACE
|
6/2/2013
|
|
WEEK 6 BUILD 6
|
EASY X
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
LI BIKE
|
EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
6/9/2013
|
|
WEEK 7 BUILD 7
|
EASY X
|
MP BIKE (30)
|
EASY BIKE AND/OR EASY X STRENGTH
|
LI BIKE
|
EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
6/16/2013
|
|
WEEK 8 PEAK 1 RECOVERY
|
OFF
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
EASY BIKE
|
EASY BIKE AND/OR EASY X
|
EASY BIKE AND/OR EASY X
|
10 K RACE
|
6/23/2013
|
|
WEEK 9 PEAK 2
|
EASY X
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
LI BIKE
|
EASY BIKE AND/OR EASY X
|
EASY BIKE AND/OR EASY X STRENGTH
|
LONG BIKE
|
6/30/2013
|
|
WEEK 10 PEAK 3
|
EASY X
|
MP BIKE (35)
|
EASY BIKE AND/OR EASY X STRENGTH
|
MI BIKE
|
EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
7/7/2013
|
|
WEEK 11 PEAK 4 RECOVERY
|
OFF
|
EASY BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
MI BIKE
|
EASY BIKE + TABATA
|
EASY BIKE OR EASY X
|
10 K RACE OR HALF MARATHON
|
7/14/2013
|
|
WEEK 21 PEAK 5
|
EASY X
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
MI BIKE
|
EASY BIKE AND/OR EASY X
|
ENDURANCE BIKE OR X + OPTIONAL EASY X OR BIKE | STRENGTH
|
LONG BIKE
|
7/21/2013
|
|
WEEK 22 PEAK 6
|
EASY X
|
AT BIKE
|
EASY BIKE AND/OR EASY X STRENGTH
|
MI BIKE
|
EASY BIKE AND/OR EASY X
|
EASY BIKE AND/OR EASY X STRENGTH
|
LONG BIKE
|
7/28/2013
|
|
WEEK 23 PEAK 7
|
OFF
|
AT BIKE
|
EASY BIKE STRENGTH
|
MI BIKE
|
EASY BIKE OR EASY X
|
EASY BIKE OR EASY X
|
ENDURANCE BIKE
|
8/4/2013
|
|
WEEK 24 PEAK 8 RECOVERY
|
OFF
|
EASY BIKE
|
EASY BIKE AND/OR EASY X
|
EASY BIKE
|
RACE PREP
|
OFF
|
10 K RACE OR HALF MARATHON
|
8/11/2013
|
Looking back at April, I seem to be on a bike (usually my trainer or a Spin Class) about 3 times a week, with a swim and a run or strength session (including Crossfit). The Long/Endurance rides are probably the biggest gap, and overall training volume could be higher (what else is new?)…. but I’m not too far off the general profile of what’s laid out.
If I’m honest, I probably won’t be getting any closer to the strict lines laid out by this program in the run up to the race season, but it’s nice to have a reference to consult in terms of what I can/should do. I think working on the bike is the way to go for me: my swim seems strong, and working my legs on the bike will pay dividends into my run, so that I don’t have to do it as often overall (though I can’t neglect it completely).
Besides not having a plan at all, what’s the craziest variation on a formal training plan you’ve ever had?