New running plan

I love the Wood Library. It's the local public library here in my adopted hometown. It's been around since 1859 as an incorporated library. One of the great things about this library is the number of magazines they have to borrow. So I've been reading back issues of Runner's World to get info on training, gear, goals, etc. It's a great magazine, check it out online if you haven't already.

I was at Wegmans today and picked up a copy of a new running magazine I hadn't seen before, one which seems written especially for me and those of you 30 and 40 something moms reading this blog! Anyways, there was a section in there about treadmill training. Now, I have miles and miles of wide open roads to run on around here, but I just can't seem to break my addiction to my treadmill, pictured below in all it's state-of-the-art awesomeness, circa 2000.

Unfortunately, the article is not online yet...but here's the gist if you're a beginner:

Week 1: Monday - Crosstrain (XT) 20 mins; Tues - 3 miles; Weds - 1 mile warmup, 2 miles @ tempo pace, 1 mile cooldown; Thursday - rest or 40 mins XT; Friday - 3 miles; Saturday - rest; Sunday - 5 miles.
Week 2: Monday - same; Tuesday same; Weds - Uphill repeats: 1 mile warmup, 4 x 3 min @95% max heart rate w/3 minute jog recovery; 1 mile cooldown; Thursday, Friday, Saturday, Sunday - all same.
Week 3: Monday - same; Tuesday - 2 miles; Weds - Downhill repeats: 1 mile warmup, 5-6 x 20 seconds fast at -2 to -3 % grade w/2 minute jog recovery at 0% grade, 1 mile cooldown; Thursday, Friday, Saturday - same; Sunday - 6 miles
Week 4: Monday XT 15 minutes; Tuesday - rest; Weds - 1 mile warmup, 2 miles @tempo pace, 1 mile cooldown; Thurs - rest or XT 25 mins; Friday - 2 miles; Saturday - rest; Sunday - 4 miles.

I think I'm a little farther ahead than the beginner, but not yet at the advanced program, which has more tempo runs, uphill and downhill repeats. Unfortunately my treadmill doesn't do downhills, so I am going to substitute that for an uphill repeat. And I'm going to do longer runs - all at least3 miles, if not more. My biggest struggle right now is getting through 4 9:50 miles. So my goal by the end of next month is to be doing 4 9:31 miles, and being able to do a 5, 6 or 7 mile run at around 10:10 per mile.

I know some of you have upcoming races - feel free to share your thoughts, ideas and tips! Let's make this a place where we can all motivate each other!!!


My steady-eddy treadmill, which has been to 5 different duty stations with us. Maybe staring at this army green wall for an hour has something to do with my inability to run more than 4.5 miles?