Mary Ann's Training Plan

Here is my training plan if you care to join me in workouts or cheer me on.  I will be training for the 1500m and 5K because it is less mileage and takes less time to train for (just more intensity).  

June 2025:

Run 3 x per day to reduce stress on knee as build mileage.  Start with running 1.4 mi x 4 = 4.1 mi/day x 6 = 25.2 mi/week.  Parker Valby runs 25 miles a week minimum and cross trains 7 hours a week maximum (70 minutes per day, 6 days per week).  Repeat the following workout at 7:30am, 12pm, 6pm.  

Repeat 3 x daily:

bike easy, drills 1 min (in morning have more time and it is cooler so you need more of a warmup so bike to Paul Ream Wilderness Park 2.5 miles or 15 min, in afternoon and evening it is hot so park at Provo Rec Center and bike 1.5 mi or 9 min to Paul Ream Park going long way up to river trail at 800 N)

Run 1.4 miles @ 10:00/mi

In mornings since there is more time, bike to Rec Center to lift weights for knee PT (1.5 + Rec Center to home = 1.4 for a total of 2.9 miles or 17 min, in afternoon bike from Paul Ream Park long way to Rec Center 1.4 mi or 9 min)

Core workout 10 minutes

Knee physical therapy 3 minutes

Rib physical therapy 3 minutes

Stretch 3 minutes

Biking totals: 15 + 17 + 9 + 9 + 9 + 9 = 68.4 min per day or 2.5 + 2.9 + 1.5 + 1.5 + 1.5 + 1.5 =11.4 miles/day = 68.4 miles/week = 6.84 hours/week

Increase the mileage by adding .05 more to each workout per week, and the speed by 5 seconds per mile each week until you are at 40 miles a week or 2.22 miles per workout (Parker’s maximum) and 7:00/mile, then start gradually working into speed workouts, tempo and long runs and biking harder.  Focus on eating perfectly because that will give you energy and help you recover so you can keep getting faster and also lose weight so it becomes easier to do.

Outrageous Goal: Break the world record in the 2032 Olympics!:

Past PRs & Mini Goals along the way: 

4:54 Mile pr 4:54 at Provo Altitude!

5:46/mi 5K Road Race PR: 17:50 at Salt Lake City Winter Series (17:19 at sea level), or 17:52 at Provo altitude (5:46/mile)

5:39/mi (PR!) 17:31 Track PR

qualify for Olympic Trials.  15:45 (5:05/mile) at sea level (16:15 at Provo altitude, or 5:14/mile) minimum

4:54 Mile pr 4:54 at Provo Altitude!

qualify for Olympic Trials 15:10 (4:53/mi) at sea level (15:39 at Provo altitude, or 5:03/mile) automatic

4:49/mi (equivalent of 4:43/mile, or Olympic Trials 5K record pace!)

July 2027 5:42 (first opportunity to qualify for Olympic Trials.  15:45 (5:05/mile) at sea level (16:15 at Provo altitude, or 5:14/mile) minimum, 15:10 (4:53/mi) at sea level automatic

June 9, 2028 is the deadline to qualify for the Olympic Trials

June 21 round 1 2028 Olympic Trials!  

4:51 June 24 final 2028 Olympic Trials!  Elle St. Pierre ran 14:40 for 1st, Elise Cranny ran 14:40 for 2nd, and Karissa Schwizer ran 14:45 to qualify for the 3rd spot, but Elise decided to run the 1500m in the Olympics so 4th place Parker Valby 14:51 qualified, but decided to run the 10K, so 5th place 15:05 Whitney Morgan became the 3rd Olympian, but the lady behind her was 15:12 so she could have ran 15:11 and still qualified.  In 2021 the top 3 were 15:27-15:29.  The trials record is 14:40. Run 14:39 or faster! (4:43/mile at sea level, 4:49/mile at Provo altitude of 4551')

Aug 2 round 1 2028 Olympics 

Aug 5, 2028 Olympics final!  World Record: Gudaf Tsegay 14:00 (4:31/mile at sea level, 4:37/mi at Provo Altitude)

world record pace at Provo altitude) World Record: Gudaf Tsegay 14:00 (4:31/mile at sea level, 4:37/mi at Provo Altitude)

Ultimate Workout Plan for 2032:

Mon:

AM (2.2): 3 x 100m strides, dynamic stretches, Tempo: 2 miles at 30:04/10K or 4:49/mi pace (American record pace by Alicia Monson), 5 min rest while change shoes

NOON (2.2): 2.2 mi @ 7:00

PM (2.2): 2.2 mi @ 7:00

TueThu/Fri:

AM (2.2): 2.2 mi @ 7:00

NOON (2.2): 2.2 mi @ 7:00

PM (2.2): 2.2 mi @ 7:00

Wed (2.24): 0.62 warm up (1000 m):

jog 200 m @ 10:00/mi, drills 30 sec

Stride 100 m @ 9:00/mi, drills 30 sec

Stride 100 m @ 8:00/mi, drills 30 sec

Change into flats

Stride 100 m @ 7:00/mi, drills 1 min

Stride 100 m @ 6:30/mi, drills 1 min

Stride 100 m @ 6:00/mi, drills 1 min

Stride 100 m @ 5:30/mi, drills 1 min

Stride 100 m @ 5:00/mi, drills 1 min

Stride 100 m @ 4:30/mi, drills 1 min

1.62 mile speed workout:

3 x 400m @ :69/lap or 14:19/5K or 4:37/mi pace (5K American record pace by Alicia Monson) w/ 1 min between

2 min rest

2 x 400m @ :67 or 3000m American record pace (8:25 by Elise Cranny) w/1 min rest between

2 min rest

400= :63 or 1500m (3:55) American record pace by Shelby Houlihan

2 min rest

200m @ :29 or 800m American record pace by Athing Mu (1:55)

Wed NOON (2.2): 2.2 mi @ 7:00

Wed PM (2.2): 2.2 mi @ 7:00

Sat AM (3.2): 2 x 200m strides, 5K (Long Run) at half marathon American record pace (Weini Kelati 1:06:09, 5:03/mile, 15:39), or race as follows: every 2 weeks December 2031-March 5K's every 2 weeks, April 1500m every 2 weeks, May 800 m every 2 weeks, June Olympic Trials in whatever event I qualify for. 

Sat NOON (1.2): 1.2 mi @ 7:00

Sat PM: (2.2): 2.2 mi @ 7:00

Sun rest

Strength training: Lots of hip abduction and adduction (use bands) and squats and ab work and isometrics and some plyometrics.  Do what daor srennur did.  My max heart rate might be 220-47=173.  75-87% is the top end of easy to the bottom end of a tempo run.  Try for 80%, or 173-60 RHR = 113 x 0.8= 90 + 60 = 150 to start with.  

My max heart rate might be 220-47=173.  

2025: (strength, endurance)  

Strength Training: 40 min x 2 = 80 min divided by 6 days/week = 13 min/day.  

Running: 

No stress so we can yrt ot evah a ybab and focus on getting MIL's estate settled and buying a home, etc.  

Key things to remember: wear capri spandex that cover your knees any time it is less than 60 degrees to keep your knees warm, and wear warm up pants during the entire warm up to prevent injuries.  Wear a lose sports bra so you can breathe.

June 2025:

June 2, Mon 7:00 am: bike 12 minutes level 10, drills 1 min.  Got flat tire.

Run 1.3 miles @ 9:00/mi incline 0.5-1

bike 6 minutes hard

bike 6 minutes easy

noon: bike 12 minutes medium, drills 1 min

Run 1.3 miles @ 9:00/mi (HR 169 threshold, felt moderately hard)

got flat tire again!  foot started hurting later so didn't workout again

June 3, Tue 7:00 am biked 1 mile, jogged 15:00/mile with minister on hilly foothills easy, biked 1 mile

tired at 11:30am, took nap

lunch: built trails and pushed jogging stroller up steep hill 30 min, lots of energy afterwards

June 4-5 (Wed-Thu) no exercise so could wash all the dishes, eye doctor, Tyler see dr for knee pain, get business license and make sign for estate sale, organize house.  Tired.

June 6 Fri ?

June 7 Sat Gave up on running goals.  Pool ran 10 minutes.  Got depressed.

June 8 Sun trail maintenance 20 min, hike 20 min.

June 9 Mon am workout with Stephen: jogged 0.25 at 15:00/mile, ran 0.5 at 12:00/mile, 0.1 miles at 15:00/mi, 0.15 at 10:00/mile.  Put a screw in shoe to try to hold toe spacers in place but the screw bent sideways when I walked on it and went under big toe.   Ineffective.  Saw Scott McKeel, he told me about a runner who cut his toes off and became and Olympian and said having my toes bent to the side wasn't as bad as having my toes cut off and that paralympic athletes do amazing things.  Got me excited about running goals again.  

June 10 Tue (no animal products, no oil, 95% sugar-free!)

am: biked 2.5 standing up, ran 1.4 @ 10:00, biked 2.5 standing up, core 3 minutes, physical therapy neck 3 exercises, physical therapy knee 1 exercise, therabands 2 min, saw Dr. Rodgers who said it would only take 3 months after lapidus surgery to start running again!  

2 pm: 90 degrees: biked 2.5 sitting down (sharp pain in left knee when stood up), ran 1.4 @ 10:00, biked 1.5 sitting down, ate raw oats before workout and it gave me stomach pain afterwards so I ate saltine crackers and apple juice and took a nap and it went away

6:30 pm: 88 degrees: biked 1.4 miles sitting down, ran 1.4 miles @ 10:00/mi, biked 1.5 mi sitting, 3 x 8 deadlifts @ 20 lbs, core 3 min, 1/2 c lemonade because starving because Mike had the car and had to wait for him and hardly ate any lunch due to stomach pain 

June 11 Wed 7 hours of sleep, woke 5 am, felt good.  6am: 62-65 degrees: biked 2.5 mi standing up, ran 1.4 @ 10:00, biked 1.5 to rec center, kettle bell 20 lbs 3 x 8 dead lifts, biked 1.4 home

6/12 Thu house was a disaster.  Can't focus on running because made a cover for estate sale stuff outside instead.

6/13 Fri packed for trip for Father's Day weekend

6/14 Sat ran 2.4 mi @ 10:05

6/15 Sun stayed up late texting sister in law about scary family drama

6/16 Mon swam at Splash Summit with sister from out of state, stayed up late texting sister in law about scary family drama

6/17 Tue worked on kids Super Mario course props

6/18 Wed 7am biked 2.5 mi easy, ran 2.5 mi @11:00?, biked 2.5 mi easy, worked on Super Mario course props, 

6/19 Thu appointment with Dr. Faux

May 2025:

13. 7:30 am: 0.5 @ 10:26/mi, 1 @ 8:20/mi, 0.5 @ 11:11/mi, 1 pm: 1.22 mi @ 11:33/mi

15. 8am: 0.44 mi @ 9:49/mi, 1pm: 1.55 @ 10:11/mi

16. 1.88 mi @ 11:33/mi

17. Sat 0.5 warm up, 5K= 24:14 (7:49/mile) @ sea level, 1 cool down, R popliteal fossa and front of knee hurt after, very tired and sore afterwards

18. Sun rest

19. Mon drove back from CA, sore

20. Tue 0.8 mi @ 10:30/mi.  Tired from Stephen CVS 5:45 am on and stayed up late night before driving then watching BYU track videos.

21. Wed am: 1.25 @ 11:00/mi, 1.25 @ 11:00/mi, 0.9 @ 9:57/mi, biked 15 min, eliptical 15 min

22. Thu am: 3 @ 13:00/mile, noon: 3 @ 14:00/mile, knees felt swollen and sore afterwards and towards the end

23. Fri am: 1.5 @ 10:00/mi, noon: 1.5 @ 10:00/mi

24. Sat am: 1 warm up, 0.5 @ 9:59/mi, biked 5.97 mi in 20 min hard, elliptical 2.43 mi in 20 min HR up to 170, aqua jog 20 min moderately hard, noon: 1 warm up, .50 @ 9:59/mi

25. Sun off

26. Mon am: 1.52 @ 9:59/mi, pm: 0.5 warm up, dynamic stretches, 1 mile tempo @ 9:30/mi, 0.5 cool down @ 9:59/mi, bike 10 min hard level 11 or 3 miles, elliptical 1.2 mi in 10 min hard, aqua jog 10 min hard

27. Tue, 6 am: 1 mi easy, dynamic stretches, 0.55 @ 9:59/mi, bike 10 min hard level 11 or 3 miles, elliptical 1.2 mi in 10 min hard, aqua jog 10 min hard

6 pm: 1 mi easy, dynamic stretches, 0.55 @ 9:59/mi, 

28. Wed 6am: 1 warm up, 100m stride @ 9:00/mi, 400m @ 9:00/mi, 1 min rest, 300 m @ 8:30/mi, 1 min rest, 200m @ 8:00/mi, 1 min rest, 100 m @ 7:30/mi, bike 10 min hard level 11 or 3 miles, elliptical 1.2 mi in 10 min hard, aqua jog 10 min hard

6 pm: 1 mi easy, dynamic stretches, 0.55 @ 9:59/mi 

29. Thu 6 am: 1 mi easy, dynamic stretches, 0.55 @ 9:59/mi, bike 10 min hard level 11 or 3 miles, elliptical 1.2 mi in 10 min hard, aqua jog 10 min hard

6 pm: 1 mi easy, dynamic stretches, 0.55 @ 9:59/mi, 

30. Fri Stephen was sick and house was a mess so I took a day off to clean the house,

31. Sat 7 am: 1 warm up, 2.42 mi @ 10:10/mi, right knee swollen up and stiff when finished

 pm: bike 10 min hard level 11 or 3 miles, elliptical 1.2 mi in 10 min hard, aqua jog 10 min hard

6 pm: 1 mi easy, dynamic stretches, 0.55 @ 9:59/mi, 

January 2025:

1. Wed ran on treadmill incline 4, dynamic stretches 10 min, elliptical 50 min (R 3rd metatarsal burning)

2. Thu ran on treadmill incline 4 0.31 mi, dynamic stretches, ran incline 4 23:00, felt really hard, ran incline 1 15:00, R knee hurting, strength train 10 min, bike 18:00 (hurt R knee a little).  Heart palpitations at night.  Really hungry from new diet.  Not enough protein, calories, fat.  Tired and took 2 hour nap after morning workout and Stephen was crying because I was too tired to give him attention.  Should have split workouts into 2 so I don't have to wake so early and so I'm not so tired and can have more quality workouts and less time before can take a nap with kids.  Overwhelmed by giant mess from MIL's stuff.  Ran too hard at level 4 incline.  Don't use such a steep incline since it's something I'm not used to and don't know how to compare it to normal training.  Knee hurt a little.  Overwhelmed from New Year's Resolutions to home school Stephen and everything else and had a meltdown.  Felt selfish training so much alone without kids and felt like I was neglecting them.

3. Fri walked 1 mile

4. Sat elliptical 13 min, swim 40 min, strength 5 min, ran 5.4 miles at 11:00/mi.  Knees hurt after 4.5 miles and slowed down a lot.

5. Sun tired, PMS, depressed, cloudy, trail building/hike 30 min

6. Mon (4.5) am: elliptical 15 min, bike 20 min, 1.25 warm up, 3 x 100 m strides, 800m at 100% (3:02), 7 min rest, 1 mile tempo (9:00?), 1.5 mile cool down while talking to Janeth Alder who gave me great ideas!  What a blessing!

7. Tue (3.4) am: Elliptical 15 min, arc trainer 30 min, strength 15 min, noon: 1.75 warm up, 2 x 100 m (:20, :18.9), 200 m @ 100% (:36.4), 5 min rest, 1 mile tempo (8:37?), 0.4 cool down

8. Wed (3.4) 1.75 warm up, 10 min break to take kids to drive through, 4 x 100 m (:26, :24, :25, :24/6:24/mi), mile @ 100% (7:17) with trainers (forgot my flats), 0.4 cool down, hamstrings and legs sore before  

9. Thu

10. Fri

11. Sat Nov 30 I ran 24:20, or 7:51/mi around the Greenway in Idaho Falls.

December 2024:

1. Sun nothing

2. Mon 1.4 warm up, 0.1 stride, 4 x 800m at 7:37 (3% faster), 1:15 rest, 0.5 cool down.  Asthmatic.  Coughed a lot when done.  Thirsty.  A little sick.  Tired from stress from family over Thanksgiving keeping me up Saturday night.  79 + 4 = 83

3. Tue sore throat, body aches, congestion, fatigue

4. Wed body aches, congestion, fatigue

5. Thu sick

6. Fri sick

7. Sat sick, lost voice

8. Sun sick

9. Mon sick

10. Tue sick

11. Wed sick

12. Thu 2 easy downhill, sick, 83 + 2 = 85

13. Fri 3 easy, sick, 85 + 3 = 88

14. Sat 1 easy, a little congested still, 88 + 1 = 89

15. Sun hiked 1 mile, trail maintenance 1 hour

16. Mon 1.5 warm up, 4 x 100m @ 20, 20, 20, 19, 1 min rest between, 3 min rest after, 4 x 200m 1.5 min rest between at 39 sec each, 1.5 cool down, 89 + 1.75 + 0.5 + 1.5 = 3.75 + 89 = 92.75

17. Tue ran uphill level 7 on treadmill 3 miles, sore calves after 96

18. Wed swam 1 hour

19. Thu got Christmas presents ready

20. Fri got Christmas presents ready

21. Sat packed for Christmas vacation

22. Sun wrapped Christmas presents

23. Mon wrapped Christmas presents

24. Tue wrapped Christmas presents

25. Wed Enjoyed Christmas vacation

26. Thu Enjoyed Christmas vacation

27. Fri Enjoyed Christmas vacation

28. Sat rode home, worked, drew future house plans

29. Sun drew future house plans

30. Mon Ran uphill 2.5 mi on River Trail Exchange Park to Lovers Lane

31. Tue Ran 3 miles level 

November 2024:

Beginning of training plan

Nov 4 bought new white & blue Altra shoes

11. Mon 4.3 miles +7 = 11

12. Tue 9:40 test run (30:00), felt like 75% effort, head wind on half, tail wind on half, 40 degrees.  4.3 miles + 11= 15

13. Wed 7am eliptical 20 minutes HR 161, 5K =9:45 (30:15), 15 + 4.3 = 19.3

14. Thu 7am eliptical 20 min HR 150, swim 10 min.  5K 9:54/mi = 30:44, 4.3 + 19.3 = 23.6

15. Fri 5K= 30:34 = 9:52/mi, 4.3 + 23.6= 27.9, yoga 75 min.  Calves & shins and glutes super sore.  Worried will get injured if I don't take tomorrow super light.

16.  Sat 1 mile easy.  27.9 + 1 = 28.9

17. Sun 2.5 miles easy (70%) = 25:58 = 10:23/mi, 28.9 + 2.5 = 31.4

18. Mon eliptical 20 min, swim 10 min, 4 miles.  1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   2 miles moderately hard = 8:30/mi, 0.4 miles cool down. 31.4 + 4 =36

19. Tue eliptical 20 min.  2 miles warm up, 0.5 mi at 8:30/mi, 0.5 cool down.   36 + 3 = 39

20. Wed no cross training.  Tired from Stephen sniffling all night the night before. 1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   2 miles moderately hard = 8:30/mi, 0.4 miles cool down.  39 + 4 = 43

21. Thu eliptical 50 min.  1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride.   1 mile @ 8:30/mi.  0.5 mile cool down. 43 + 3 = 46

22. Fri yoga 30 min.  1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride.   1 mile @ 8:30/mi.  0.5 mile cool down.  46 + 3 =49

23. Sat 26:21= 8:30/mi.  1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   5K (3.1) miles moderately hard.  0.4 mi cool down.  49 + 5 = 54

24. Sun 3.1 miles easy. 54 + 3 = 57

25. Mon  7am Eliptical 15 min easy, 23 min hard, pool run easy 10 min.  noon: 4 miles: 1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   2 miles at 7:51.  0.5 mile cool down.  57 + 4 = 61

26. Tue 3 miles.  1.5 warm up, 1 @ 7:51, 0.5 cool down, 61 + 3 = 64

27. Wed 4 miles: 1.4 mile easy un-timed warm up.  Drills (dynamic stretches).  0.1 mi stride at pace that day.   2 miles at 7:51.  0.5 mile cool down.  64 + 4 = 68

28. Thu 3 miles.  1.5 warm up, 1 @ 7:51, 0.5 cool down, 68 + 3 = 71

29. Fri 3 miles.  1.5 warm up, 1 @ 7:51, 0.5 cool down, 71 + 3 = 74

30. Sat 1.5 warm up, 3.1 @ 7:51 (5K = 24:20), 0.4 cool down, knees shot, 74 + 5 = 79