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How's LA BANDA doing? Today I am going to show you a form that I created to generate the plans that I use to train
Everything is taken from the FIRST training method
Beyond what you can read for or against, I say , in my case, it is very useful to organize
Work for him does not know how to do things to improve
This book provides clear guidelines
To do: fast track, tempo run and long run
The 10k plan was very useful.
Greatly reduce the times in less than 2 years.
With 21 of me went well and with 42 finished my first marathon.
Now I'm preparing another to run in October
Before starting these plans.
My opinion is that he must have run for a year
Because to start with fast track without having been filled with exigency is crazy and will end up getting injured
Before making fast tracks a conditioning time is necessary
As an example, in the 42k plan, the first long run is 21km. Someone who is not running, accumulate 30km in a week, will generate an injury in the next 2 weeks
Once decided to begin we select our mark of 5k. The brand selected from the table
Once selected, the plans and step tables are generated in the 3 plans
Distances and times of fast track, tempo rhythms and long time(easy, mid, long tempo, half marathon, marathon pace)
Also add a table that says the rhythm of minutes per kilometer that must be done to achieve that time. (Sorry, I do not use miles)
How to read: in this case would be 3 fast track of 1600 mts in 7:24 minutes recovering 400 meters
2 sets of 6 fast track of 400 meters in 1:45 min recovering 1:30 between each of them. And recovering 2:30 minutes every 6 fast track
When the recovery is expressed in meters means that it is active recovery: run at easy tempo
Easy tempo is a slow pace and should be enough to recover, but can be slowed down
When the recovery is expressed in time means that it is passive recovery: Walking or stopped. But if you want can run slow
The week is composed: 3 days of running, 3 days of cross trainning and a day of total rest
According to the plan rest more or less
With the 42k plan I did all the cross training with bike and eliptical machine.
With the 21k I did not do much and with the 10k I do cross trainning and I do well
I just do the plan running jobs
fastr track, tempo run and long tempo run
The structure of the plans are the same. Only vary the amount and requirement of fast trak or long runs depending on the plan
In the 10k plan the fast tracks are very demanding. In contrast in the 42k the requirement are the long runs
If we can not do the work is why we may exaggerate with the time of 5K selected
In that case, the good thing about this form, is that only a new time is selected and the plan is recalculated.
We do not have to look for one by one values in the book!
If you see errors or suggestions, let me know and correct
If you want an explanation of how to read it consult me. Enjoy it. All under your responsibility. I am not a trainer
I am not the creator of the plans, everything is merito of the method FIRST
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