Friday, February 10, 2006

The Plan

An old Chinese saying reminds us that a journey of the a thousand miles begins with a single step. But even so, it is important to have a plan before we even make that step. My plan is largely a modification of the beginner's plan at slowtwitch.com. Dan Empfield lays out a very flexible and realistic plan for the beginner.

I would divide the plan into stages:
  • Stage One: Start running, or even just jogging really. The goal is to build cardiovascular capacity. Start at 4x per week.
  • Stage Two: Add swimming. Focus on technique and slowly build length. Start at 3x per week.
  • Stage Three: Add spinning. Focus on cadence and just put in the time. Start at 2x per week.
  • Stage Four: Add in reality factors. For example add in running on pavement rather than a treadmill. Get out a real bike. Try swimming in open water.
  • Stage Five: Supercompensation/Alternate rest weeks. The goal is to really stretch in each activity and get faster.

Sounds like a plan!

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