PFTW 10/28 - 11/3

Monday
Rest and Recovery day

Tuesday
Rest and Recovery day

Wednesday
Personal Training

Thursday
1 hour on a walk 4 run 1 interval

Friday
Personal Training

Saturday
Run 3 miles on a walk 4 run 1 interval

Sunday
Run 1 hour on a walk 4 run 1 interval

PFTW 10/21 - 10/27

I'm once again starting over since I never keep going. I'm trying a very basic walk/run ratio, currently walk 4 minutes/run 1 minute. I'm going to do this for a little while until I feel like I've started to improve then I'll move to a 3:2 and so and on and so forth. For now I'm just focusing on rotating 3 mile and 1 hour runs until I start a marathon training program in December. That's right I'm going to take another stab at the Go! St. Louis Marathon. Last year I was a DNS for this race which was kind of sad for me actually since I have run and completed a race in this series every year since I first started this craziness in 2010. Anyway enough of my rambling, here is my plan for the week...

• Monday
• Run 3 miles
• Tuesday
• Run 1 hour
• Wednesday
• Personal Training
• Thursday
• Run 1 hour
• Friday
• Personal Training
• Saturday
• Run 3 miles
• Sunday
• St. Louis Rock N Roll Half Marathon
• Goal A 2:53 - New Half Marathon PR
• Goal B 2:55 - New Course PR
• Goal C 3:20 - Not my worst half ever... :)

I'm aware that I have scheduled no rest days in there but I'm fully willing to ditch that Saturday run if I feel like my legs are too tired. Add on to all of that lots and lots of foam rolling and hopefully Sunday won't kill me.

PFTW 10/14-10/20

Monday

• Rest

Tuesday

• Personal Training

Wednesday

• Run 3 miles
• Bike 30 minutes

Thursday

• Bike 30 minutes

Friday

• Personal Training

Saturday

• Run 3 miles

Sunday

• Run 3 miles

PFTW 9/30 - 10/6

Monday - Personal Training

Tuesday - Rest

Wednesday - Run 3 miles

Thursday - Run 3 miles

Friday - Personal Training

Saturday - Run 3 miles

Sunday - Bike 30 minutes

PFTW 9/23 - 9/29

Monday - 30 minute bike

Tuesday - rest

Wednesday - 30 minute bike

Thursday - Personal Training

Friday - 3 mile walk/run

Saturday - Personal Training

Sunday - 3 mile walk/run

This week I'm doing things a little different than in the past. I am ditching the couch to 5K. It wasn't working for me. I'm going to just consistently try to build up to finally being able to run 3 straight miles and from there I am going to create a better running plan. My next race is a 5K in 3 weeks so I'm not concerned about any other training. I'd love to beat my personal record in the 5K which is 36:06 but I'll be happy with a finish.

I'll have a couple extra posts up this week in addition to the normal stuff, including a race recap.

PFTW 9/16 - 9/22

Monday - Personal Training

Tuesday - C25K W4D2

Wednesday - Personal Training

Thursday - C25K W4D3

Friday - rest/travel day

Saturday - C25K W5D1

Sunday - Quad Cities Half Marathon - given that my training has actually been closer to couch than 5k. I'm planning on taking this very very slow and easy and possibly even just switching to a 5K instead. I'm hoping though that I can work out a run/walk combo that will get me through without getting hurt or getting kicked off the course.

PFTW 9/9 - 9/15

• Monday
• Personal Training
  
• Tuesday
• C25K W4D1
• Brisk five-minute warmup walk, then Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, five minute cool down walk.
  
• Wednesday
• Personal Training
  
• Thursday
•  C25K W4D2
• Brisk five-minute warmup walk, then Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, five minute cool down walk.
  
• Friday
• Rest Day
  
• Saturday
• C25K W4D3
• Brisk five-minute warmup walk, then Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, five minute cool down walk.
  
• Sunday
•  C25K W5D1
• Brisk five-minute warmup walk, then Jog 5 minutes, Walk 3 minutes, Jog 5 minutes, Walk 3 minutes, Jog 5 minutes, 5 minute cool down walk.

PFTW 9/2 - 9/8

• Monday
• Rest Day
  
  
• Tuesday
• C25K W2D3
  
  
• Wednesday
• Personal Training
  
  
• Thursday
•  C25K W3D1
• Friday
• Personal Training
• Saturday
• C25K W3D2
   
• Sunday
•  C25K W3D3

PFTW 8/26 - 9/1

• Monday - C210K W1D3
• 5 min warmup, alternate 60 sec of running and 90 sec of walking x 8, 5 min cool down
• I'm moving my cardio to Monday instead of Tuesday because I work Monday and Tuesday night and I have a personal training appointment Tuesday morning. I enjoy my sleep entirely to much to work until 630 am do an hour personal training and a half an hour run, then wake up at 4 pm to head back to work.

• Tuesday - Personal Training Appointment

• Wednesday - C210K W2D1
• 5 min warmup, alternate 90 sec of running and 2 min walking x 6, 5 min cool down

• Thursday - Personal Training Appointment & C210K W2D2
• 5 min warmup, alternate 90 sec of running and 2 mins walking x 6, 5 min cool down
• I work the night before so my plan is to train in the morning, go home and sleep and run in the evening but if not I might push the run to Friday.

• Friday - Rest or Makeup Run 

• Saturday - C210K W2D3
• 5 min warmup, alternate 90 sec of running and 2 mins walking x 6, 5 min cool down 

• Sunday - C210K W3D1
• 5 min warmup, jog 90 sec, walk 90 sec, jog 3 mins, walk 3 mins x 2, 5 min cool down