Monday, 7 November 2011

One Hour Runner (OHR)

After completing the Couch 2 5K (C25K) running programme, I went straight onto the 10 week One Hour Runner (OHR) programme.  

The schedule which I can't seem to find any more, perhaps its fallen out of favour compared with the plethora of other programmes available out there at the moment which are more geared towards completing 10k i.e. Bridge to 10k (B210k) as opposed to being able to run for one hour, which is just under 10k for me at the moment, so back when I did the programme is was more like 8 or 9k in an hour.


However, the main thing to take away from this is to follow a programme which best fits your style i.e. what works for you and as OHR continued the trend of running 3 times a week and started where C25k ended i.e. 30 minute runs it best suited what I was used to at that point.  The OHR plan consists of the following:



Week
Monday
Wednesday
Friday
Total
1
30 minutes
30 minutes
30 minutes
90 minutes
2
30 minutes
30 minutes
30 minutes
90 minutes
3
30 minutes
30 minutes
30 minutes
90 minutes
4
30 minutes
29 minutes
33 minutes
94 minutes
5
30 minutes
32 minutes
38 minutes
100 minutes
6
30 minutes
33 minutes
41 minutes
104 minutes
7
30 minutes
34 minutes
45 minutes
109 minutes
8
30 minutes
36 minutes
49 minutes
115 minutes
9
30 minutes
38 minutes
54 minutes
122 minutes
10
30 minutes
40 minutes
60 minutes
130 minutes




The rest of my training plans have been covered more or less in my posts to date including the Bupa Beginners Half Marathon and more recently my current programme, the Jeff Galloway Marathon programme which I started a little over 3 weeks ago and will run until May next year.  So to summarise so far:

C25K - Started 02 Aug 10, completed 06 Oct 10.
OHR - Started 08 Oct 10, completed 07 Jan 11.
Half Marathon - Started 04 Jul 11, completed 09 Oct 11 (Approximately 380 miles running, 26 miles cycling and 2 miles swimming).
Marathon - Started 17 Oct 11, in progress...due to complete May 12.

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