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Post by jaysun on Dec 14, 2015 21:48:19 GMT
I began a nine week program to get me ready for the 15k I'm running in mid-February. I will be running three days a week and lifting three. I will be starting the Madcow template again. This will give me the most bang for my buck. We'll see.
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Post by TM79 on Dec 14, 2015 23:01:16 GMT
Sounds like a plan. I've never really looked that closely to a running routine. I know that you'll probably end up doing a mixture of distance runs and interval runs and that the distance will gradually increase. Or that would be my guess. From what I recall, the Madcow involved doing several lifts each day. That may be tough trying to work a running routine in with it. Feel free to outline it further, I'd love to see how you plan to prepare for this.
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Post by jaysun on Dec 15, 2015 3:10:19 GMT
Well, the mileage increases each week and the longest run I'll do is 8 miles. I will always have a 2 mile run on Wednesday and my long runs on Friday. The intervals consist of six minute medium/fast pace then one minute of walking for 21 minutes total time then regular pace to wind it up. Mondays are the 3 & 4 miler/interval days.
Tuesday, Thursday, Saturday will be lifting days and Sunday a rest day. Obviously, I will also be in "autoregulation" mode and if I need a break I'll take it.
The Madcow template is as follows: Tuesday: squat, bench press, Rows 5*5 ramping up the weight 12.5% per set. Thursday: squat, OHP, DL 4*5 ramping up the weight 12.5% per set. Saturday: squat, bench Press, Rows 4*5 ramping up the weight 12.5% per set, then a set of three reps (+12.5%) for a PR followed by a back off set of eight at the weight of the third set. For example, Saturday of the first week squats look like this: 145*5 180*5 220*5 255*5 295*3 220*8 OHP and Rows follow the same scheme. Sunday is a rest day. We'll see how it goes. I used to run 15k's and marathons all the time but that was before I had three kids. I'm pretty excited. I'm the type of guy that needs a goal. I know on my run today I found myself getting in the zone mentally. I was completely focused on the act of running and breathing. I think that it will be very good for me and burning some fat will be nice too.
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Post by TM79 on Dec 15, 2015 11:20:46 GMT
Man, that's a ton of work! No way I could do that for more than a week. I need more rest than that. Anyway, I look forward to seeing how it goes for you. Either of those programs looks good to me, but doing them both together seems tough. Just my thoughts, for what they're worth.
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Post by jaysun on Dec 15, 2015 14:30:15 GMT
It is a lot of work but, on average, the Madcow only takes me about 30-35 minutes and it is a slow linear progression.
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