My alarm went off at 5:30am this morning. By 6:30am I was on the road headed to work. Upon arrival to work (7am), I sat in this chair until 12 noon. Taking notes and quizzes. Yay me.
It is now 1:10pm and I feel like I need a nap. I didn’t even do anything this morning. I don’t remember the last time I got up before 8am.
Got your resolution (goal) in mind but don’t have a clue how to go about planning to achieve it?
I did manage to squeeze in time to make myself a training plan for the upcoming month.-So I did use my time wisely enough this morning.
With that said, say hello to your new best friend:
How To (I) Create A Training Plan:
In Excel or Google documents (by the way-Google Docs Rocks!), I create the shell of the plan by listing the days of the week across the top and the dates of each week down the side.
I also add a “mileage ran this week” column. You can automatically add up all the cells in the first row of data (row #3) using the formula =sum(B3-H3). Then, you can add up all the weekly totals at the bottom by using the formula =sum(I3-I13).
The next step is building in travel dates, big deadlines,or rest days. . I look at my regular calendar and fill in days on the training plan that I already know I won’t be able to work out.
I don’t have many dates planned that I feel I need to work around in the upcoming month so I’ll give you an example:
Lastly, using my previous knowledge and other training plans, I fill in each day.
You can always add in a few “stepback” weeks when crafting your plan. Stepback weeks are really important for your body AND mind.
Here’s an explanation of what a step back week is and other considerations you should take to heart when creating your plan:
- “Official” training plans. Hal Hidgon is a good one as well as the C25k I’ve been talking about quite a bit. Plans are all over the web, just browse. By the way, there’s an app for the C2%k.
- Your past experiences. Listen to your body! If it can’t handle the 5 days a week workouts, cut back to 4 or 3. Everyone’s different.
- Your schedule. DON’T SET YOURSELF UP TO FAIL. If you’re super busy at work, don’t create a schedule that has you doing 2-hour workouts during the week.
- Your susceptibility to injury. Last time I tried the c25k, I got major shin splints. I’ve now bought myself a decent pair of shoes and am taking a slower step into the program.
- What You’ll find FUN. Training plans should be enjoyable! I’ve found I get “bored” with structures very easily and this is when I tend to “fall of the wagon” a lot. Include a lot of different activities so that you are not doing the same ones over and over. Change your inclines or speeds before you get bored!
- When You’ll need a “stepback week.” I try to build one stepback week per month where my mileage and activity levels drop down. This gives my body – and mind – a break from constantly increasing activity.
That’s it.
It took me a whooping 10 mins to create a plan that is suited for me for the next month.
Final Product:
Want to see the plan up close or tweak it to your liking?
I will now have my current and following training plans up for you to see using google documents. You can view my current plan here. I will also be putting a link to it on the homepage of my website.
Tis all folks. Have a Good One!
