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Can Insanity Help With Your Running Goals? Part II

31 May 2013 / 2 comments

PART_2As promised here is my Insanity/Running training program that I used for the NJ Marathon on May 5th.  Let me just mention a few things.  This was the first time I tried this training schedule and I didn’t know what to expect.  Was I sore?  Heck yea, I just kept pushing and if I felt like I was going too hard I simply took a workout off but none of my long runs.  I’ve said it before, listen to your body.  Out of all 5 marathons this was the lowest total mileage output and the first time I had a faster second half (negative split), in fact my second 13.1 was faster by 8 minutes.  Lastly, this is the best I felt during the race and especially at the finish.

Here’s a breakdown of my 13 week program:

Week 1 (total running mileage 32)

  • Monday- Plyometric Cardio Circuit, run 7
  • Tuesday- Cardio Power & Resistance, run 3
  • Wednesday- Pure Cardio- run 7
  • Thursday- Plyometric Cardio Circuit
  • Friday- Cardio Power & Resistance
  • Saturday- off
  • Sunday- Run 15

Weeks 2 & 3 (repeat week 1)

Week 4 (total running mileage 41)

  • Monday- Plyometric Cardio Circuit, run 7
  • Tuesday- Cardio Power & Resistance, run 4
  • Wednesday- Pure Cardio- run 7
  • Thursday- Plyometric Cardio Circuit
  • Friday- Cardio Power & Resistance, run 5
  • Saturday- off
  • Sunday- Run 18

Week 5 (total running mileage 40)

  • Monday- Max Interval Plyo, run 7
  • Tuesday- Max Interval Circuit, run 7
  • Wednesday- Max Cardio- run 7
  • Thursday- Max Interval Plyo, run 7
  • Friday- Max Interval Circuit
  • Saturday- off
  • Sunday- Run 12

Week 6 (total running mileage 44)

  • Monday- Max Interval Plyo, run 7
  • Tuesday- Max Interval Circuit, run 5
  • Wednesday- Max Cardio- run 7
  • Thursday- Max Interval Plyo, run 5
  • Friday- Max Interval Circuit
  • Saturday- off
  • Sunday- Run 20

Week 7 (total running mileage 36)

  • Monday- Max Interval Plyo, run 6
  • Tuesday- Max Interval Circuit, run 3
  • Wednesday- Max Cardio- run 6
  • Thursday- Max Interval Plyo, run 3
  • Friday- Max Interval Circuit
  • Saturday- off
  • Sunday- Run 18

Week 8 (total running mileage 37)

  • Monday- Max Interval Plyo, run 7
  • Tuesday- Max Interval Circuit, run 4
  • Wednesday- Max Cardio- run 7
  • Thursday- Max Interval Plyo, run 4
  • Friday- Max Interval Circuit
  • Saturday- off
  • Sunday- Run 15

Week 9 (total running mileage 40) I wanted to follow the schedule below but I had hammy issues and only ran 21 miles

  • Monday- Plyometric Cardio Circuit, run 7
  • Tuesday- Cardio Power & Resistance, run 4
  • Wednesday- Pure Cardio- run 7
  • Thursday- Plyometric Cardio Circuit, run 4
  • Friday- Cardio Power & Resistance
  • Saturday- off
  • Sunday- Run 18

Week 10 (total running mileage 50) Peak

  • Monday- Plyometric Cardio Circuit, run 7
  • Tuesday- Cardio Power & Resistance, run 7
  • Wednesday- Pure Cardio- run 5
  • Thursday- Plyometric Cardio Circuit, run 7
  • Friday- Cardio Power & Resistance, run 4
  • Saturday- off
  • Sunday- Run 20

Week 11 (total running mileage 32) start of taper

  • Monday- Plyometric Cardio Circuit, run 7
  • Tuesday- Cardio Power & Resistance
  • Wednesday- Pure Cardio- run 5
  • Thursday- Plyometric Cardio Circuit
  • Friday- Cardio Power & Resistance, run 7
  • Saturday- off
  • Sunday- Run 13

Week 12 (total running mileage 30) cutting back on Insanity

  • Monday- Plyometric Cardio Circuit, run 5
  • Tuesday- Cardio Power & Resistance, run 5
  • Wednesday- run 7
  • Thursday- Pure Cardio, run 5
  • Friday- off
  • Saturday- off
  • Sunday- Run 8

Week 12 (total running mileage 38.2) cutting back even more on Insanity & mileage

  • Monday- run 5
  • Tuesday- Plyometric Cardio Circuit, run 3
  • Wednesday- Pure Cardio
  • Thursday- run 4
  • Friday- off
  • Saturday- off
  • Sunday- RACE DAY 26.2

So there you have it.  Please keep in mind you have to build a good base before you start this or any marathon training program.  You should build your mileage up between 20-25 miles per week before you start the program.  Try and follow the schedule the best you can, there are times when life gets in the way and workouts need to be adjusted.  For example if you can’t do your long run on Sunday do it on Saturday or in my case I did my long runs on Friday’s.  Good luck for those who wish to take on this schedule, again it’s not easy but I’m confident you’ll see results.

Keep moving! Fit Dad Mike

Mike Simone

Written by Mike Simone

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2 Responses to Can Insanity Help With Your Running Goals? Part II

  1. Rebekah says:

    Very cool!!! I am training for a half right now & run about 60miles/week. I sub/use the insanity as mileage — 10min =1mile. More for staying healthy/avoiding injury and also to eliminate boredom of long runs :)

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