Has everyone’s initial workouts been successful?  I certainly hope that all of my readers are in the full swing of their workout routines because this second blog post that I have to share will provide information as to how to go about actively performing a consistent workout on a weekly basis.  Additionally, I will provide tips on cross-training techniques and how to execute an effective daily workout to maximize individual potential.  Following the information and recommendations that I am to provide, I will provide some active tips for everyone to follow on their workouts going forward.

There are a lot of factors that go into determining how to structure your training schedule.  The first aspect that one should consider is: How long is the race that you are training for?  Answering this simple question will not only set the foundation for the intensity of the daily workouts, but will also control the length of the training schedule.  A basic rule of thumb when testing the length of a training schedule is by is by multiplying the length of the race (in miles) by anywhere from 10-20 hours of training.  For example, if one is training for a 13.1 mile race—half marathon—then one would put in approximately 131-262 hours of training to prepare for race day.  To benchmark, my training schedule for the half marathon that I am training for will have approximately 144 hours in (12 weeks-12 hours per week).

After understanding the length of the workout, one has to look into the types of activity that needs to go into training.  Training for a race is much more than simply running five miles per day and saying that one is ready to race on race day.  A lot of cross training and additional workout styles must be implemented to prepare adequately for the race.  The following list is what a typical workout week may look like for my training schedule:

  • Monday
    • 2 mile run, cross-train abs
  • Tuesday
    • 3 mile run, cross train swim (1,000 yards or 40 lengths)
  • Wednesday
    • 4 mile run, cross-train legs
  • Thursday
    • 4 mile run, cross-train shoulders/back/arms/chest
  • Friday
    • 3 mile run, cross-train abs, cross-train swim (1,000 yards or 40 lengths)
  • Saturday
    • 6-9 mile run (early in training schedule) or 10-13 mile run (late in training schedule)
  • Sunday
    • Rest day

Of course, this is just a template as to one aspect for training for a race.  Typical race schedules can also be found elsewhere on the web; however, most look similar to this and provide an excellent, consistent workout to adequately prepare.

One final tip that I have while preparing for race day is DO NOT lie to yourself, or others, on what you have all done to prepare.  This will only hurt you on race day and may make you miss goals set out in your initial workout stage.  Additionally, once you have a workout schedule set for yourself; please do your best to stick to the schedule.  If you happen to miss a day, make up for it by doing an extra workout or two the following day.  This will keep you on track to performing well on race day.

Photo by Daniel Fuller

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