Last week wrapped up the final week of the final phase of Jack Daniel’s “Red” fitness plan. This week starts the first phase of a training cycle targeting the Jerome Scales Southside 5 Miler in February.
I’m excited to be training for an actual event again, instead of the “for fitness” goal of Jack’s fitness plans. I’m basing my training off of his 800-meter plan for 20–30 miles per week. Five miles is a lot longer than 800 meters, but I want to focus on my top end speed. It’s been a long time since I’ve done any R-pace work. The race just happens to be the ATC Grand Prix race closest to my peaking window for this training cycle.
Another thing I haven’t done in a long time is a true Phase I base phase. I’m just doing easy running with some strides during this first phase. The next five weeks will look like this, with the fourth and final week being a little lighter as a planned down week:
- Monday: 40 minutes Easy
- Tuesday: 30 minutes Easy + 7 strides
- Wednesday: 40 minutes Easy
- Thursday: 30 minutes Easy + 7 strides
- Friday: 30 minutes Easy + 6 strides
- Saturday: 50 minutes Easy
I started my training cycle-specific strength training last week since this Phase I is only four weeks long and my last cycle wasn’t ending with a race. The focus while I’m not running workouts is to try to get my strength up as much as possible.
I’m continuing on my nutrition plan with the addition of additional protein. I’m getting ~20 grams of protein morning and night from protein powder and milk in addition to whatever I’m getting through food. I’m feeling good right now. I’m feeling strong both running and lifting.
I don’t have any races this phase, so I’m just following the plan.