Saturday, July 23, 2011

Training Plan

My friend Reina sent me a training plan she used for her first half marathon.  I adapted it to go for a few more weeks so that I could get use to more cardio.  As you can see it starts on Monday which means... I get a few more days of laziness.  Also this plan works great for Lincoln's school schedule.  I can run after he goes off to school and do cross training (XT) early in the AM like I already do.  Sundays might be hard with the long runs with him, but I have good friends that I am sure will help me out with this... hint, hint.  Here it is!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday



1
Off /XT
10 MIN R/W
OFF/XT
10 MIN R/W
OFF/XT
OFF
1 MILE R/W



2
Off/XT
11 MIN R/W
OFF/XT
11 MIN R/W
OFF/XT
OFF
1.5 MILE R/W



3
Off/XT
12 MIN R/W
OFF/XT
12 MIN R/W
OFF/XT
OFF
2 MILE R/W



4
Off/XT 
13 MIN R/E
OFF/XT
13 MIN R/W
OFF/XT
OFF
2.5 MILE R/W



5
Off/XT
14 MIN R/W
OFF/XT
14 MIN R/W
OFF/XT
OFF
3 MILE R/W



6
Off/XT
15 MIN R/W
OFF/XT
15 MIN R/W
OFF/XT
OFF
3.5 MILE R/W



7
Off/XT
16 MIN R/W
OFF/XT
16 MIN R/W
OFF/XT
OFF
4 MILE R/W



8
Off/XT
18 MIN R/W
OFF/XT
18 MIN R/W
OFF/XT
OFF
4.5 MILE R/W



9
Off/XT
20 MIN R/W
OFF/XT
20 MIN R/W
OFF/XT
OFF
5 MILE R/W



10
Off/XT
20 MIN R/W
OFF/XT
23 MIN R/W
OFF/XT
OFF
5.5 MILE R/W



11
Off/XT
23 MIN R/W
OFF/XT
25 MIN R/W
OFF/XT
OFF
6 MILE R/W



12
Off/XT
25 MIN R/W
OFF/XT
27 MIN R/W
OFF/XT
OFF
6.5 MILE R/W



13
Off/XT
27 MIN R/W
OFF/XT
30 MIN R/W
OFF/XT
OFF
7 MILE R/W



14
Off/XT
30 MIN R/W
OFF/XT
30 MIN R/W
OFF/XT
OFF
7.5 MILE R/W



15
Off/XT
30 MIN R/W
OFF/XT
30 MIN R/W
OFF/XT
OFF
8 MILE R/W



16
Off/XT
30 MIN R/W
OFF/XT
30 MIN R/W
OFF/XT
OFF
9 MILE R/W



17
Off/XT
30 MIN R/W
OFF/XT
30 MIN R/W
OFF/XT
OFF
5 MILE R/W



18
Off/XT
30 MIN R/W
OFF/XT
30 MIN R/W
OFF/XT
OFF
10 MILE R/W



19
Off/XT
30 MIN R/W
OFF/XT
30 MIN R/W
OFF/XT
OFF
6 MILE R/W



20
Off/XT
30 MIN R/W
OFF/XT
30 MIN R/W
OFF/XT
OFF
12 MILE R/W



22
Off/XT
30 MIN R/W
OFF/XT
30 MIN R/W
OFF/XT
OFF
6 MILE R/W



23
Off/XT
30 MIN R/W
OFF/XT
30 MIN R/W
OFF/XT
OFF
14 MILE R/W



24
Off/XT
30 MIN R/W
OFF/XT
30 MIN R/W
OFF/XT
OFF
6 MILE R/W



25
Off/XT
30 MIN R/W
OFF/XT
30 MIN R/W
OFF/XT
OFF
RACE DAY!!!





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3 comments:

  1. DeniseJuly 23, 2011 at 9:44 AM

    Oh, and I've decided to "ignore" the last several weeks of the training plan for now. I think tackling the first thee miles is a sufficient physical and mostly mental challenge for the time being.
    -Denise

    ReplyDelete
  2. The Napkin DadJuly 24, 2011 at 6:14 AM

    Hi Denise, great that you have a plan to work on. I would suggest there are a number of elements you might want to add. One is a variation in the runs. There are 4 basic types.

    The long run - that is your weekend run. It is at a slower pace than what you are going to run your race at. The idea is you are only working on your endurance and your capacity on this run, not your speed.

    The recovery run - easy pace, no hills for the most part.

    The tempo run - that is a harder workout, often with hills. Faster pace but not necessarily longer distance.

    The speed run - That you do at a track or in a repetitive manner of some sort. Your run short distances, 400 - 800 meters, and repeat them with a 200 meter walk in between. The pace should be fast, you should be huffin and puffin after the distance.

    Break up your training sessions weekly into those 4 and you should be able to do your 1/2 just fine!

    ReplyDelete
  3. DeniseJuly 24, 2011 at 1:25 PM

    Thanks Napkin Dad! I am going to take another look at the plan and maybe fiddle with it some more. I really appreciate your advice!
    Denise

    ReplyDelete

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