Training Schedule 2015

After Weeks of gearing up for serious training, I finally sat down and compiled my training schedule. If you're interested, take a look below or follow along. If you have any questions about a particular day of training, drop me a comment and I'll do my best to answer.

-CALENDAR-

Boulder Training:

3 positions, all held straight-arm with “active” shoulders.

Week 1: 3 straight ladders 3-6-9 sec. on a 45 second clock.

1. position 1: 3 sec, rest, 6 sec, rest, 9 sec, rest.
2. position 2: 3 sec, rest, 6 sec, rest, 9 sec, rest.           Monday
3. position 3: 3 sec, rest, 6 sec, rest, 9 sec, rest.

1. position 1: 3 sec, rest, 6 sec, rest, 9 sec, rest.
2. position 2: 3 sec, rest, 6 sec, rest, 9 sec, rest.           Wednesday
3. position 3: 3 sec, rest, 6 sec, rest, 9 sec, rest.

1. position 1: 3 sec, rest, 6 sec, rest, 9 sec, rest.
2. position 2: 3 sec, rest, 6 sec, rest, 9 sec, rest.           Friday
3. position 3: 3 sec, rest, 6 sec, rest, 9 sec, rest.

• Week 2: 4 ladders 3-6-9 sec.
• Week 3: 5 ladders 3-6-9 sec.
• Week 4: 3 ladders 3-6-9-12 sec.
• Week 5: 4 ladders 3-6-9-12 sec.
• Week 6: 5 ladders 3-6-9-12 sec.
• Week 7: 4 ladders 1-3-6-9-12 sec.
• Week 8: 5 ladders 1-3-6-9-12 sec.

Run Training:

I was using the Hal Higdon training method, which essentially adds a mile to your long run each week. In his method there are built in cross-training days but the run schedule mostly consists of logging distance. I'm changing my method this year to incorporate Heart-Rate (HR) training with HR Zones calculated using my lactate threshold (LT; for more on this see Joe Friel's blog on Determining your LTHR). This year, I plan to use a training plan developed by Full Potential. My reason for choosing Full Potential was simple. It was available for free through Garmin Connect (I use a Garmin Forerunner 410 to track my workouts). We'll see how it goes...

Cross-Training:

To be honest, I primarily indoor-cycle for cross training. I'm currently working to incorporate jump rope. I think the jump rope will be important for building stabilizer muscles in my lower legs. Getting a solid routine that I can do a couple times a week should help with cardio/balance/stamina.

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These are just the first 12 weeks of my training calendar. The Run Training continues for a total of 16 weeks where I'm working toward a half-marathon. Provided my current pace and last year's training results, I should be able to finish the half-marathon in under 2 hours. The Boulder Training will continue for 8 weeks. Afterward, I will progress to smaller/more technical grips and begin again.