running workout organizer, part three

This is the third part of my series on my running workout organizer. In part one, I discussed the weekly workout decisions part of the organizer.  In part two, I talked about setting the daily plan.  And in this part, I will provide links to some of my favorite workouts that you can use for your own coaching purposes.

I'd love to have a running coach.  Someone to plan out my workouts, assess my condition for me, tell me what to eat and when.  A coach who could remind me to do my core work, stretch after every run, and how and when to cross-train for maximum benefit.  Not only would this coach be fabulously organized and encyclopedic in his or her knowledge of running, this dream coach would work for free and provide post run massages to my aching muscles.

A girl can dream.

My reality is that I stare my coach in the face every morning.  And my coach isn't very good yet.

But I'm working on my coaching skills.  As a coach, I implemented a two week break from running.  And as my client, I'm actually listening.  (Don't tell my coach - I might sneak in a trail run before the two week period is up...)

In 2011, I hope to bring my coaching skills to a new level using my running workout organizer.  But for my coaching to be effective, I need to have a plan to work from.  If you look at most running plans, you'll be able to see which workouts during the week fit the endurance, strength and speed categories.  You can pull those workouts into your plan for the week, and then fill in the remaining easy runs that give you the mileage target you are looking for.  You could also use a preformulated plan and put it straight into the organizer, and then use the other tools, like self assessing how you feel, to help you keep on target in your training and uncover trouble spots before they get too serious.

Here are some training plans to check out and use in your self-coaching endeavors:

Marathon

• 12 week marathon plan (Brad Hudson & Runner's World - )
• 18 week plan (Pfitzinger - maxes out at 70 mpw)
• 12 week plan (Kevin Beck - Features 3 - 3 week cycles w/3 week taper)
• 18 week plan (Hal Higdon - novice)
• 18 week plan (Hal Higdon - intermediate)
• 18 week plan (Hal Higdon - advanced)
• 30 week plan (Hal Higdon - personal best)

50 Miler

• Runner's World
• Ultra-Marathon Planet
• UltRunR discussion about 50 mile training
• Ultraladies
• 24 week plan (Hal Higdon)