Training for the Arnold Pump and Run
I need to get in better running shape this year, so I might as well create a training plan or it ain’t going to happen. Let’s start with week 1 beginning today, December 15.
Week 1 – 12/15
4 – 4 mile runs in – sub 8 minute pace per mile
Week 2 – 12/22
4 – 4 mile runs – sub 8 minute pace per mile
Week 3 – 12/29
5 – 4 mile runs – – sub 8 minute pace per mile
Week 4 – 1/5
4 – 5 miles runs – sub 7:45 pace
Week 5 – 1/12
4 – 5 miles runs – sub 7:45 pace
Week 6 – 1/19
5 – 5 mile runs – sub 7:45 pace
Week 7 – 1/26
4 – 5 mile runs and time trial
Week 8 – 2/2
4 – 6 mile runs – sub 7:45 pace
Week 9 – 2/9
4 – 6 mile runs – sub 7:45 pace
Week 10 – 2/16
4 – 6 mile runs – sub 7:45 pace
Week 11 – 2/23
4 – 6 mile runs – sub 7:45 pace
1 – 8 mile run
Week 12 – 3/2
Taper for race
Arnold Pump and Run Fills Up in Four Days
  photo credit: exzombie |
Actually registration ended in less than four days this year and they expanded the field to 750 competitors. After having been shut out from the pump and run last year, I registered at 12:06 am on November 1 this time.
I’ve been running and getting in pretty decent shape. I need to get a bench press at home soon. Maybe next week, I’ll get one. I think I’m on to a new benchpress training method. Stay tuned. |