A profile photo of Brent Lineberry

Brent Lineberry

Web and app developer. Coffee, beer, and running, in any order.

Training for a Mile: Phase 3

Yesterday began phase three of my training plan for the Atlanta Track Club Wingfoot Mile.

Phase two did not go well. I’m currently sidelined letting my hip adductor/flexor thing heal up, so at the moment training = not running.

Yesterday began phase three of my training plan for the Atlanta Track Club (ATC) Wingfoot Mile.

Phase Two

Phase two did not go well. After another week of trying to run through my tight hip adductor/flexor tightness, I decided to take a break. And I’m still on that break. The first week off, I stopped running but kept lifting. I had zero improvement so stopped squatting, and now things seem to be on the up-and-up.

Phase Three

I don’t intend to run again until I feel good doing every day tasks. I still feel discomfort in forced external rotation of my right leg, more than just muscles stretching. When that feels normal again, I’ll get back to the running.

The big exception is that the second ATC Grand Prix race, the Members 10k, is Sunday. The course time limit is a 17:00/mi pace, which is a bit faster than my walking pace, so I’ll have to do a bit of walk/running to finish in time.

For up to 28 days off, Jack Daniels recommends returning in the same amount of time as the break, with the first half at 50% load and the second half at 75% load. Assuming I feel good come Sunday and the Members 10k is my first run back, here’s how Phase Three could shake out

  1. Week 1
    1. Wednesday: OFF
    2. Thursday: OFF
    3. Friday: OFF
    4. Saturday: OFF
    5. Sunday: run/walk Members 10k, aiming for about 35 minutes of Easy (E) running total
    6. Monday: 20 min E
    7. Tuesday: 15 min E
  2. Week 2
    1. Wednesday: 20 min E
    2. Thursday: 15 min E
    3. Friday: 15 min E
    4. Saturday: 35 min E
    5. Sunday: OFF
    6. Monday: 30 min E
    7. Tuesday: 20 min E
  3. Week 3
    1. Wednesday: 30 min E
    2. Thursday: 20 min E
    3. Friday: 20 min E
    4. Saturday: 50 min E
    5. Sunday: OFF
    6. Monday: 10 min E + 4 x 400m Repetition pace (R) with 400m recoveries + 10 min E
    7. Tuesday: 30 min E + 9 Strides (ST)
  4. Week 4 (down week)
    1. Wednesday: 10 min E + 200m R with 200m recovery + 200m R with 400m recovery + 400m R with 200m recovery + 10 min E
    2. Thursday: 20 min E + 9 ST
    3. Friday: 20 min E + 9 ST
    4. Saturday: 50 min E
    5. Sunday: OFF
    6. Monday: 10 min E + 2 x 4 min Interval pace (I) with 3 min recoveries + 10 min E
    7. Tuesday: 20 min E + 7 ST
  5. Week 5
    1. Wednesday: 10 min E + 3 x 200m R with 200m recoveries + 2 x 400m R with 400m recoveries + 2 x 200m R with 200m recoveries + 10 min E
    2. Thursday: 30 min E + 9 ST
    3. Friday: 30 min E + 9 ST
    4. Saturday: 70 min E
    5. Sunday: OFF
    6. Monday: 10 min E + 800m I with 2 min recovery + 300m R with 300m recovery + 400m R with 400m recovery + 10 min E
    7. Tuesday: 30 min E + 7 ST