A little running update

My asic gel runners airing on the deck, the little pouch holds my nike+ sensor chip.

I followed some links mentioned over at Bunny Mummy’s blog about running: Big Beginners Index. While there I saw a schedule / training programming to build yourself up to running for one hour and thought umm, maybe I need to follow a program as just going out there and trying each time to run for 5km or an hour is getting me no where fast.

In fact, since returning back to PNG after holidaying at home in New Zealand for Christmas, I’ve only ONCE be able to run a continuous 5 km, which took an hour (yes, a whole hour). It’s a little heartbreaking, as on the holidays I was running 5 to 6 km and taking around 45 – 50 minutes. I am sure that the heat/humidity is a major factor. Including that I run at midday when bubba has her nap. Maria my haus meri stays with her at home, I don’t leave her alone. But then, I look at all those endurance runners (albeit those ultra runners are crazy) and think, hey, running in the middle of the day in PNG for an hour, shouldn’t be an issue. So back to this training schedule. Because I can run for 30 minutes anyway (which still near kills me), the program suggests starting in week three. No worries with that, I just can’t get my head around the fact that I will only run every second day, and that I’m going back to run/walk intervals.

Then I read this page Going For Goals, and one sentence in particular struck me, like a slap across the face: “The danger is in getting into a rut and becoming a one-pace runner“.

And the reality is, at the moment, my attempt to just get out there and run is not getting me anywhere fast. So yep, I am going to follow the 8 week training schedule, starting at week 3, to get myself up to running one hour in the midday heat that is Papua New Guinea. It will also be the first time that I start speed training (fartleks). However, I won’t be doing hills.  I run around the track at the Yacht Club because of security reasons. Sadily, I can’t just take to the streets here in Port Moresby. There is a hill near our compound that I could possibly run up and down, and will need to look into this further. It’s the infamous Lawes Road, which is car-jacking terrority. So I have to be super confident that the day and time that I go is safe. I have seen other expats run/walk this hilly stretch of road, I am just not there yet with feeling comfortable in doing so. Maybe once I’ve become a seasoned expat :)

My goal on completion:
– be able to run non stop for an hour (and not just once in a blue moon)
– increase speed (currently if I can manage to run for an hour non stop, I only clock up 5 1/2 kms)

I know that dropping a whole lot more weight will improve my running, but I still have TO RUN for that to happen.

Copy of the program:

Week Three
Day 1 40 mins fartlek (speedplay – fast and slow running at random in a normal run)
Day 2 Rest
Day 3 Jog or walk/jog 20 mins
Day 4 Rest
Day 5 Repeat Day 1
Day 6 Repeat Day 3
Day 7 Rest
Total Time: 2 hours

Week Four
Day 1 Jog 10 mins, walk/jog 10, jog 10, then walk/jog 10
Day 2 Rest
Day 3 Walk/jog 10 mins, jog 20, then walk/jog 10
Day 4 Rest
Day 5 40 mins fartlek
Day 6 Walk/jog 20 mins, jog 10, then walk/jog 10
Day 7 Rest
Total Time: 2 hours 40 mins

Week Five
Day 1 Jog 10 mins, then speedwork, then jog 10 mins
Day 2 Rest
Day 3 Jog/walk 20 mins, jog 10, then jog/walk 10
Day 4 Rest
Day 5 Walk/jog 40 mins
Day 6 Repeat Day 3
Day 7 Rest
Total Time: 2 hours 12 mins
Speedwork in this schedule means sets of 4 x 25 metres with 50-metre recovery periods at jog/shuffle followed by 1-2 mins rest. Two or three sets can be done, depending on ability.

Week Six
Day 1 Jog 40 mins (hilly route)
Day 2 Rest
Day 3 Jog or walk/jog 30 mins
Day 4 Rest
Day 5 1 hr fartlek
Day 6 Repeat Day 3
Day 7 Rest
Total Time: 2 hours 40 mins

Week Seven
Day 1 Walk/jog 1 hr
Day 2 Rest
Day 3 Walk/jog 30 mins
Day 4 Rest
Day 5 1 hr cross-country run
Day 6 Walk/jog 30 mins
Day 7 Rest
Total Time: 3 hours

Week Eight
Day 1 Jog 40 mins
Day 2 Rest
Day 3 Walk/jog 30 mins
Day 4 Rest
Day 5 1 hr fartlek or 4 -mile fun run
Day 6 Rest
Day 7 Repeat Day 3
Total Time: 2 hours 40 mins
Congratulations! You’ve completed a fully-fledged running schedule, which has made you familiar with the basic elements of running training. What next? How about a race…

Future Reading: 10K training programs

This entry was posted in Papua New Guinea, run and tagged . Bookmark the permalink.

3 Responses to A little running update

  1. Hay says:

    I hear you. I just downloaded a training programme for 50 miles, not only doe it have TWO rest days (I don’t usually have any!) but some of the midweek runs are only 3.5kms! I’m not sure of it, but I’m going to try and follow it.

    So proud of your determination, you WILL get there, keep it up. x

  2. Lesley says:

    You are so motivated and so good….we need to talk about running more…or maybe I need to be less lazy.

    Well done you, keep it up :)

Leave a Reply

Your email address will not be published. Required fields are marked *