Training Plan for 2015

I started to get serious about training again 2 months after the Penang Bridge Marathon last Nov.  After the run, I was just running 10~15km a week and skipping run whenever I don't feel like running.

Anyway, I started to be more serious in training again.  By more serious, I meant planning out my running schedule, trying to plan my run to avoid crash with other commitment, look into running mileage per week, look at running intensity, etc.

Following is my guideline to plan out my training plan for 1st half of the year:-

1.  For each run, the min running time is 30 mins.  This is translating to around 5km for my speed.
2.  Add in Tempo Run to my training.  From various articles that I read, my Tempo Run pace should be around 5:20~5:30min/km or heart rate of more than 170bpm.  For a start, I will alternating between Tempo Run and Long Run each week and hope eventually, I can run Tempo Run during weekday and Long Run at weekend.  For the whole last year, I was focusing in increasing my running mileage and mostly run at easy pace.  My target was to improve my monthly mileage to 70~80km consistently at the end of next year.  For now, I hope to keep at least 60km for my monthly mileage while adding Tempo Run training in.
3.  Run Strides at the end of my run every now and then.  My definition of strides is following this article from Strength Running.  I will just start with once per week and eventually increase to run strides at the end of everey easy run.
4. Lastly, my recovery week will be once every 3 weeks.

The planning above will only give me around 2.5 hours of running per week while the doctor suggested me to exercise at least 5 hours a week.  In order to make it 5 hours a week, I will have to run for 5 days a week so that I still can mange my long run.

I will see how it goes at the end of the 1st half of this year to decide my 2nd half training plan