Dan's plan was to train my body for endurance strength without burning out my body in the process.But, Dan! I want to run, you're cutting me back!
His response: "I’m cool w/the extra mileage but intentionally scaled back the miles in the early weeks to give your body a chance to get used to integrating the high-intensity strength, high-intensity cardio and Pilates, none of which you’re currently doing. The other feature I like in mine is that you are combining strength with your flat run (which you should do at a faster pace than a longer flat or a hilly run.) The thing is that even a less intense 6-day per week schedule for six weeks I think is ill-advised, because of the greater risk of injury and burnout. That’s why I gave you two rest days. It’s still a 2.5/1 work/rest day ratio. Very ambitious. Don’t get hung up on the accumulated miles for the wrong reasons (you like to run and you feel that the diminishing returns point re: wear and tear on the joints is much further out than it might actually be.)...(this will be a big help to your biomechanics and core endurance, so don’t scoff, runner boy!)
Dang, I hate logic. So Dan wins. And, I think..strike that...know it'll work. So, here' s the Plan (cue angels singing).
| W/E | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Jan 15 | (off) | Strength - 20/5; run 5 f | Sprint Intervals | run 6 h | 50+; | (off) | run 4 H |
| Jan 22 | (off) | Strength - 20/5; run 5 f | Ramp Ups | run 6 h | 50+; | (off) | run 4 H |
| Jan 29 | (off) | Strength - 20/5; run 5 f | S/I | run 8 h | 50+; | (off) | run 7 H |
| Feb 05 | (off) | Strength - 20/5; run 5 f | R/U | run 10 h | 50+; | (off) | run 10 H |
| Feb 12 | (off) | Strength - 20/5; run 5 f | S/I | run 12 h | 50+; | (off) | run 15 H |
| Feb 19 | (off) | Strength - 20/5; run 5 f | R/U | run 6 h | 50+; | (off) | run 8 H |
| Feb 26 | (off) | Strength - 20/5; run 5 f | S/I | run 8 h | 50+; | (off) | run 10 H |
| Mar 05 | (off) | Strength - 20/5; run 5 f | R/U | run 10 h | 50+; | (off) | run 16 H |
| Mar 12 | (off) | Strength - 20/5; run 5 f | S/I | run 12 h | 50+; | (off) | run 18 H |
| Mar 19 | (off) | Strength - 20/5; run 5 f | R/U | run 10 h | 50+; | (off) | run 20 H |
| Mar 26 | (off) | Strength - 20/5; run 5 f | S/I | run 8 h | 50+; | (off) | run 22 H |
| Apr 02 | (off) | Strength - 20/5; run 5 f | R/U | run 10 H | 50+; | (off) | run 16 H |
| Apr 09 | (off) | 50+; | S/I | (off) | 50+; | (off) | run 4 H |
| Apr 16 | (off) | 50+; | run 10 f | (off) | (off) | (off) | Ohlone Run |
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