EPF Half Marathon takes place in April 2013, will be the half that I will be registering for, I will try and put together a team of 4 people to run. Now to figure out a running schedule to train for April 2013 and a diet plan to get in the best physical shape I could be in by april 2013
Now keep in mind
April 2011 I was 383 lbs
April 2012 I was 268 lbs
April 2013 I hope to be 168 lbs or less this would be something I would be happy with I would be 215 days lighter in 2 years
Below is a sample schedule I found on line 1 mile is 1.609 km
Now to lay out my diet !!!
Week
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
1
|
Rest
|
2 mi /3.2 km
|
Rest
|
2.5 mi /4.02km
|
Rest
|
3 mi /4.82km
|
20-30 min EZ run or cross-train
|
2
|
Rest
|
2 miles/3.2 km
|
Rest
|
3 mi /4.82km
|
CT or Rest
|
4 mi/ 6.43 km
|
20-30 min EZ run or cross-train
|
3
|
Rest
|
2.5 mi /4.02km
|
CT
|
3 mi /4.82km
|
Rest
|
5 mi / 8.045 km
|
20-30 min EZ run or cross-train
|
4
|
Rest
|
3 mi /4.82km
|
CT
|
4 mi 6.43 km
|
Rest
|
6 mi /9.65 km
|
20-30 min EZ run or cross-train
|
5
|
Rest
|
3 mi /4.82km
|
CT
|
3 mi /4.82km
|
Rest
|
7 mi/ 11.26 km
|
30 min EZ run or cross-train
|
6
|
Rest
|
4 mi 6.43 km
|
CT
|
4 mi 6.43 km
|
Rest
|
8 mi /12.87 km
|
30 min EZ run or cross-train
|
7
|
Rest
|
4 mi 6.43 km
|
Rest
|
4 mi 6.43 km
|
CT
|
9 mi /14.48 km
|
30 min EZ run or cross-train
|
8
|
Rest
|
4 mi 6.43 km
|
CT
|
3 mi /4.82km
|
Rest
|
10 mi / 16.09 km
|
30 min EZ run or cross-train
|
9
|
Rest
|
5 mi/ 8.045 km
|
CT
|
4 mi 6.43 km
|
Rest
|
11 mi / 17.7 km
|
Rest
|
10
|
30 min EZ run or cross-train
|
4 mi 6.43 km
|
Rest
|
3 mi /4.82km
|
CT
|
12 mi / 19.308 km
|
30 min EZ run or cross-train
|
11
|
Rest
|
CT
|
Rest
|
3 mi /4.82km
|
CT
|
5 mi / 8.045 km
|
30 min EZ run or cross-train
|
12
|
Rest
|
2 mi /3.2 km
|
20 minutes
|
Rest
|
20 minutes
|
Race Day!
|
Rest Day!
|
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