As ye train, so shall ye fight...Part 2

Thank you DM'ers: I have taken in many of your suggestions, and to summarize some of your thoughts, I read the following:

- Be sure to build up to being able to handle such a heavy running load.
- Running two days in a row is impractical for a beginner
- Keep the plan loose enough to increase loads as time goes on should my stamina build faster than expected
- Use days off for my long run days
- Set days for cross training (usually the day after a long run), set rest days, set long run days.
- Use a shorter race such as a 5K/10K as a pre-goal target and as a training target

I have altered the plan to simplify the suggestions made. I want to go around the room so to speak one more time to get final suggestions. 

The schedule is the same for all ten weeks, with the exception of the last one, which I expect no walking will be required for the entire 30 min. I will cross train on a day off either with a very long walk, bike, or other activity that gets the heart rate up. The weights are still necessary to continue to build and maintain muscle mass to accelerate my weight loss, but only in moderate amounts.  

Macro Cycle One: Getting to 30 minutes - 10 weeks

Week	Tue	Wed	Thur	Fri	Sat	Sun	Mon
1-9	Yoga	30 min Lunch Run/Walk	Weights	30 min Lunch Run/Walk	Core Fitness	45 min Run/Walk	Cross Train Weights
10	Yoga	30 min Lunch Run	Weights	30 min Lunch Run	Core Fitness	45 min Run/Walk	Cross Train Weights

Macro Cycle Two: Getting to 1 hour - 10 weeks  - TBD, Ending with a 5K if possible

Macro Cycle Three: Getting to 90 min  - 10 weeks - TBD

Final 10 weeks: Getting to 11 min mile  - 10 weeks - TBD

Need Your Suggestions DM'ers - My New Training Schedule

As ye train, so shall ye fight...

Its not enough to want to lose weight. People fall off the wagon on this goal every year and cancel gym memberships left and right. Weight loss has to be coupled with a goal. For me, this has been the running of the SF Half Marathon in 2011. But its time to get serious. 285 days separate myself from the race. Over the last 6 months, I have dropped over 120 lbs. But it will only get harder.

The goal is to train to BE a runner. To do this, I have to build my stamina, endurance, and most importantly, a new mental toughness. I am coming to grips with the reality of the half marathon. Even at the minimum time required to make an Official Finish, I will need to be able to endure up to 3 hours of running to make a 13:45 mile average.

What follows in this post is my suggested training schedule for the next ten weeks. With 40 weeks to go, I am breaking them down into 4 10 week Macro Cycles of Running. The goal of which is endurance for the first three. The last ten weeks will focus on increasing my time to an 11 min mile.

To all of my Friends at DM: I want all suggestions from all corners, bad, good and ugly. Bear in mind the following facts...

- My final run time goal is an 11 min mile average for the race
- Sunday and Monday are my only days off. Tuesday through Sunday I work from 9 am to 10:30 pm, with a two hour lunch break at 3.
- My fitness equipment is limited to my computer, a home scale, a set of free weights, a Bosu ball, and a pair of reasonably comfortable running shoes.
- Until the final ten weeks, each macro cycle will include core fitness, a weights, and a cardio.

Macro Cycle One: Getting to 30 minutes - 10 weeks

Week	Tue	Wed	Thur	Fri	Sat	Sun	Mon
1	Run Weights	Core	Run	Rest	Weights	Run	Rest
2	Run	Weights	Run	Core Run	Rest	Weights Run	Run
3	Yoga	Run	Weights Run	Rest	Core	Run	Weights
4	Run	Yoga Run	Rest	Weights	Run	Core	Run
5	Weights Run	Rest	Yoga	Run	Weights	Run	Core Run
6	Rest	Weights Run	Run	Yoga	Run	Weights Run	Rest
7	Core Run		Weights Run	Rest	Yoga Run	Rest	Weights Run
8	Run	Core	Run	Weights Run	Rest	Yoga Run	Run
9	Weights	Run	Core Run	Rest	Weights Run	Run	Yoga
10	Run	Weights Run	Rest	Core Run	Run	Weights	30 Min Run

Macro Cycle Two: 1 hour - 10 weeks  - TBD

Macro Cycle Three: 90 min  - 10 weeks - TBD

Final 10 weeks: Getting to 11 min mile  - 10 weeks - TBD