PUBLISHED 03/05/2008
"You look at Kate, and you see a runner," says coach Tony Williams. "She has a fluid, easy stride." Williams wants Sanders to run, cross-train, and work on her core to maximize her calorie burn and give her enough strength and endurance to eventually run up to six days a week. To start, she will run three or four days a week, cross-train three times, and do a thrice-weekly core routine. She has one rest day a week. As summer approaches, Sanders will run more, cross-train less, and focus on these four strategies.
Get a physical
"Biomechanical issues in people who need to lose more than 25 pounds are exacerbated by their weight," says Williams, who sees lots of heavy runners with IT-band problems and plantar fasciitis.
Speed up and slow down
Once a week, do a tempo run, which will help boost calorie burn. Slow down for weekly long runs (which should be at least 30 minutes of easy effort) so your body uses fat, not carbs, for energy.
Keep stats
Log your daily workouts and weight. The sense of accomplishment is hard to beat when you look back and see that you can cover the same two miles two minutes faster and you weigh 12 pounds less.
Double up
One weekend day, do a moderate run of 40 to 60 minutes in the morning. In the afternoon, ride a recumbent bike for 30 minutes. You'll burn extra calories and get blood flowing to your muscles, which will help speed your recovery.
A Sampling of Kate's Training Plan
Week 1
MON: Cross-train for 45 minutes
TUE: Run 3 miles, no hills
WED: Run 3.0 miles ( 1.0 @ 10:30 pace no faster, 1.0 @ sub 9:00 pace then push to run 9:00 to 9:15 pace, last mile is complete warm down mile at 10:30 to 11:00 pace.
THUR: 45:00 easy on the elliptical
FRI: Off
SAT: Run 6.0 miles easy
SUN: AM run 4.0 miles moderate, PM 30:00 easy recumbent bike
Week 2
MON: Off
TUE: Run 4.0 easy
WED: Run 3.0 easy
THUR: Off
FRI: 30:00 on recumbent bike
SAT: AM Run 6.0 easy, PM 30:00 elliptical
SUN: AM Run 5.0 easy, X-C 30:00 - 45:00 easy
Week 3
MON: Off
TUE: Run 6.0 easy
WED: 45:00 on recumbent bike
THUR: Run 5.0 (1.0 easy @ 10:30, 1.0 hard @ 9:30, 1.0 easy @ 10:30, 1.0 hard @ 9:30, 1.0 easy @ 10:30)
FRI: Off
SAT: Run 8.0 easy, X-C 30:00 - 45:00 very easy
SUN: AM 60:00 Elliptical, PM Run 3.0 very easy
Week 4
MON: Off
TUES: AM 45:00 Elliptical R-3 R-6 S-160, PM 30:00 row @ 25-30 stroke rate
WED: Run 5.0 easy
THUR: 60:00 on recumbent bike
FRI: Run 3.0 very easy
SAT: Off
SUN: AM Run 5.0 @ 9:45 per mile every mile, PM 30:00 on recumbent bike
