Tuesday, February 8, 2011

Training Plan for Half Marathon

I have to be honest here -

I have run two half marathons but I have never used a training plan.  Pretty much for all my races I have never used a training plan.  I guess after playing high school and college sports for over 10 years I didn't want to be told what to run.  I wanted to wake up and just go with what I felt like that day.

My first half marathon was kind of an accident.  I found out my best friend (and Maid of Honor!) was running a half and so I signed up to run with her for moral support.

My second half I was supposed to run the following year ( in 2009), but I was injured and so I pushed off my entry until the next year (2010).  Well that was a horrible race and now I am ready for redemption and a training plan!

Last summer, a co-worker convinced me to join a local running club.  I had always wanted to join but never had the confidence.  I showed up to practice and met some great girls and after training with them for over 6 months, I asked the coach if he would come up with a specific training plan for me.

When I saw the email from my coach in my inbox I was SO EXCITED!  I love numbers, paces and workouts!  I am so excited for this training plan because it is aggressive and challenging!

Here is the basic setup for each week:

Monday: Easy
Tuesday: Interval
Wednesday: Easy Recovery
Thursday: Tempo/HMP
Friday: Off/XT/Easy
Saturday: Long Run
Sunday: Off

For me right now, a  5 day running week is best.  At my current level of fitness and endurance my body likes running 5 days and having the other days to rest or cross train.  This plan allows for a lot of flexibility in my running days.  I basically have three keys workouts - Tuesday, Thursday and Saturday.  The other days are just junk miles that I have to get in but the key to those is running them slow - something I have had trouble with in the past!

Here is the whole plan - its is 12 weeks and includes a total of three races including my goal race on May 1st.


It finally feels real - the fact that I am training for this race and hoping for the best!  I plan to post weekly recaps on my training to keep track of how I am doing and if having a training plan really works!

Happy Tuesday!

** Last week in a post I mentioned that I am a "low mileage runner".  Generally in my training for the past 5-6 years I have stayed around 18-22 miles per week.  Currently I am around 20 miles a week and with the training plan I will go above 30 miles a week.

20 comments:

Jim ... 50after40 said...

I think you'll be suprised by your improved performance on a structured plan. If nothing else, it seems to hold me accountable. Good luck!

wannaberunnergrl said...

I know it's not for everyone but, I love having the structure of a training plan. It takes the guess work out of running and training.

Have fun!!!

HurdlingHam said...

it looks like you have a great combination of mileage, workouts, and giving yourself a break when you need it. i also think getting up to 30 miles and running a couple of tune up races is going to help you a LOT in the race (best way to remember what it feels like to race is to race! :)). can't wait to see how it goes for you...i'm thinking a PR!!

Morgan said...

Having structure is what caused me to get faster and run stronger. I think you're going to love it! Have fun!

Marlene said...

Look at you getting all serious with a training plan and higher mileage. :) Hopefully it will bring you good things come race day! Looks like a great plan.

Amanda - RunToTheFinish said...

agreed i did lots of races without a training plan and had fun because of my athletic background, but getting a little more structure can help with speed...though I still stink at following one a 100%

Angie said...

Nice! Your plan looks great! I like the idea of having the speed work, tempo and long run all in the same week sandwich in between easy or rest days. Good luck!!

Andrew Opala said...

awesome - you're a natural

onelittletrigirl said...

Funny- this is the first year I am not using a "plan" although I am so anal, of course there is still a small plan ahaha

I think you will do awesome!

marathonmaiden said...

that's pretty much the set up i use in my training plans. i really like having the 3 quality days per week.good luck with the training. it's so exciting to be able to check off workouts :)

Nicole said...

Sounds like your going to nail this one! I trained for my first one last year and PRd! :) Your going to do great!

Christine said...

I LOVE training plans, the best part is when you come home from a workout and you can check it off ... with a smile in your face. Good luck!!

Lisa from Lisa's Yarns said...

I love training plans. :) But I love spreadsheets, so that is part of the reason why. And I think it gives me a sense of control/readiness.

Good luck - looks like a great plan!

twentysixandthensome.com said...

Glad to hear that you are using a training plan. I think it always help keep you on track and stay focused.

Laura said...

I love the 3 quality runs too! Except I cross train with stuff like boxing instead of your standard cross training stuff! Thnks for sharing :-)

Mrs. Stethoscope said...

Im so jealous of you... good luck with your training plan.. I was training for my first marathon 2 years ago and ended up doing some meniscus damage.. I was planning to start back to it as soon as my knee healed but then I got pregnant...ahhhh so im planning my first one to be this fall

kilax said...

That sounds like a great plan! I wish I could run 4 days in a row like that. I really do, because I love running so much :)

Marci said...

I love training plans, its so exciting when its there on paper and all laid out for you!

Sara said...

Looks like a great training plan! I've run quite a few half marathons and I love having a schedule to stick to and keep me motivated. There's nothing better than crossing each day's run off your list and feeling that sense of accomplishment.

5 Miles 2 Empty said...

I'm like you, a low mileage runner. When I trained for my first full marathon my highest mileage was 33.5. I only hit 30s TWICE in the whole plan. I had my best marathon time with that plan. After that I increased my mileage and my time went up to 30 minutes longer! So I maybe more/higher miles aren't always best?

the plan looks amazing! Good luck!