I found a few plans:
Runner's World had some plans but you had to pay $25 for them! Whatever! But they did have some advice too:
Speed intervals: 4/2 split run fast for 4 minutes then recover for 2. This is how I started running. The speed I ran at when I first started is now my "recovery" speed:)
Xt: cross training no running that day but use another machine. My choice is going to be the rowing machine!
Another suggestion is HILLS!
Oh I love running hills!!!! Sarcasm
During my races I usually walk any hills to conserve energy?!?!
The thing is I am one of the few out there that likes to run on the treadmill. So this training will mostly take place on a treadmill. Once the snow melts I will do my Greenbank/Hunt Club/Woodroffe/Strandherd/back path route (19k)but I am going to attempt to use the treadmill for the majority.
My plan is to combine the two plans and tweak em for my pleasure or torture depending on the day.
I even know of a few hills I can tackle. I will call it The Bowl and will blog when I attempt it.
What I struggle with is what to eat and when to eat it? Any suggestions? And no I won't eat bananas:p
So today I tried interval running but I did it by the kilometre. 1k at 8KPH and then the next was at 10KPH for 5k. By the 3k I walked a bit at the beginning but got back up to 8KPH. At the 4k mark I did up to 4.70 at 10KPH but I like to run on an empty stomach and didn't want to pass out so I slowed down. Finished the 5K
This (the above)might not matter to you but I am recording it because then it makes me accountable.
Weird moment at the gym:
These were on the boot rack when I got to the gym:
No comment but please if you have any do share:)
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