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.
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:
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!
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!!!
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!!
Having structure is what caused me to get faster and run stronger. I think you're going to love it! Have fun!
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.
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%
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!!
awesome - you're a natural
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!
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 :)
Sounds like your going to nail this one! I trained for my first one last year and PRd! :) Your going to do great!
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!!
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!
Glad to hear that you are using a training plan. I think it always help keep you on track and stay focused.
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 :-)
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
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 :)
I love training plans, its so exciting when its there on paper and all laid out for you!
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.
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!
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