Ah, Yes…The Next Stage

Shaft-driven bicycle Photo © by Jeff Dean
Image via Wikipedia

A new year brings with her a new training program, route for More Than a Walkabout, and most certainly new adventures of many kinds!

This final week of 2011 offers the less exciting task of planning the training regimen.  Having never been much of a cyclist, I will surely have some humorous mishaps as I embark on a “couch to 35” program designed by my mother, an avid bicyclist.  I will be cross-training with walking (I have to build to 10 miles per day again), jogging (up to 2x per week) and strength training.  I focus primarily on body-weight, dumbbells and resistance bands for this process, though I plan to clear off the old Bowflew for a few exercises, too.

For your benefit, here’s the basic cardio training plan.  The strength & flexibility plans will find their way here before too long… 🙂

Couch to 35 in 12 weeks

Week 1

Sunday–rest
Monday–walk 2 miles, easy pace (3 mph)
Tuesday–bike 5 miles, easy pace (8-10mph), flat terrain
Wednesday–walk 2 miles, easy pace
Thursday–light jog for 1 mile (alternate with walking, if needed)
Friday–walk 2 miles, moderate pace (4 mph)
Saturday–walk 2 miles, moderate pace (4 mph)

Week 2

Sunday–rest
Monday–walk 3 miles, easy pace (3mph)
Tuesday–bike 5 miles, easy pace (8-10mph), flat terrain
Wednesday–walk 3 miles, easy pace
Thursday–light jog for 1 mile (alternate walking, if needed)
Friday–walk 3 miles, moderate pace (4mph)
Saturday–walk 3 miles, moderate pace (4mph)

Week 3

Sunday–rest
Monday–walk 4 miles, easy pace (3mph)
Tuesday–bike 7.5 miles, easy pace (10mph), flat terrain
Wednesday–light jog for 1 mile (alt. walking, if needed)
Thursday–walk 4 miles, easy pace
Friday–light jog for 1 mile (alt. walking if needed)
Saturday–bike 7.5 miles, moderate pace, slight hills

Week 4

Sunday–rest
Monday–walk 4 miles, moderate pace (4mph)
Tuesday–bike 10 miles, easy pace, slight hills
Wednesday–light jog for 1 mile (alt. walking, if needed)
Thursday–walk 4 miles, moderate pace
Friday–light jog for 1 mile (alt. walking, if needed)
Saturday–bike 10 miles, moderate pace (12mph), slight hills

Week 5

Sunday–rest
Monday–walk 4 miles, moderate pace (4.5mph)
Tuesday–bike 15 miles, easy pace (8-10mph), slight hills
Wednesday–light jog for 2 miles, easy pace (alt. walking, if needed)
Thursday–bike 15 miles, easy to moderate pace (10-12mph)
Friday–walk 4 miles, moderate pace
Saturday–bike 15 miles, easy to moderate pace (8-12mph)

Week 6

Sunday–rest
Monday–walk 5 miles, easy pace (3mph)
Tuesday–bike 20 miles, easy pace (8-10mph), flat terrain
Wednesday–light jog for 2 miles (alt. walking, if needed)
Thursday–bike 20 miles, moderate pace (10-12mph), slight hills
Friday–walk 5 miles, moderate pace (4.5mph)
Saturday–bike 20 miles, moderate pace, slight hills

Week 7

Sunday–rest
Monday–walk 5 miles, moderate pace (4.5mph)
Tuesday–bike 20 miles, easy to moderate pace, slight hills
Wednesday–light jog for 2 miles (alt. walking, if needed)
Thursday–bike 20 miles, moderate pace (12mph), slight hills
Friday–walk 5 miles, moderate pace (4.5mph)
Saturday–bike 20 miles, moderate pace (12mph), slight hills

Week 8

Sunday–rest
Monday–walk 6 miles, easy pace (4mph)
Tuesday–bike 25 miles, easy pace (10mph), flat terrain
Wednesday–jog for 2 miles (alt. walking, if needed)
Thursday–bike 25 miles, moderate pace (12mph)
Friday–walk 6 miles, moderate pace (4.5-5mph)
Saturday–bike 25 miles, moderate pace, slight hills

Week 9

Sunday–rest
Monday–walk 6 miles, moderate pace (4.5-5mph)
Tuesday–bike 30 miles, easy pace (10mph), flat terrain
Wednesday–light jog for 3 miles (alt. walking, if needed)
Thursday–bike 30 miles, moderate pace (12mph), slight hills
Friday–walk 6 miles, moderate pace (5mph)
Saturday–bike 30 miles, moderate pace, slight hills

Week 10

Sunday–rest
Monday–walk 7 miles, easy pace (4mph)
Tuesday–bike 30 miles, moderate pace (12mph), slight hills
Wednesday–light jog 3 miles (alt. walking, if needed)
Thursday–bike 30 miles, moderate pace, slight hills
Friday–walk 7 miles, moderate pace (5mph)
Saturday–bike 30 miles, moderate pace, slight hills

Week 11

Sunday–rest
Monday–walk 8 miles, easy pace (4mph)
Tuesday–bike 35 miles, easy pace (10mph), slight hills
Wednesday–light jog 3 miles (alt. walking, if needed)
Thursday–bike 35 miles, moderate pace (12mph), hills
Friday–walk 8 miles, moderate pace (5mph)
Saturday–bike 35 miles, moderate pace, hills

Week 12

Sunday–rest
Monday–walk 8 miles, moderate pace (4mph)
Tuesday–bike 35 miles, moderate pace (12mph), hills
Wednesday–jog 3 miles (full jog–no walking)
Thursday–bike 35 miles, moderate pace, hills
Friday–walk 8 miles, moderate pace
Saturday–bike 35 miles, easy to moderate pace, hills

OPTIONAL Week 13

Sunday–rest
Monday–walk 9 miles, easy pace (4mph)
Tuesday–bike 35 miles, easy to moderate pace (10-12mph), hills
Wednesday–jog 3 miles
Thursday–bike 35 miles, moderate pace, hills
Friday–walk 9 miles, moderate pace (5mph)
Saturday–bike 35 miles, moderate pace, hills

OPTIONAL Week 14

Sunday–rest
Monday–walk 10 miles, easy pace (4mph)
Tuesday–bike 35 miles, moderate pace, mountains
Wednesday–jog 3 miles
Thursday–bike 35 miles, moderate pace, mountains
Friday–walk 10 miles, easy to moderate pace
Saturday–bike 35 miles, moderate pace, mountains

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