Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
1 | Stretch & Strengthen | 3 m run | 5 x 400 5-K pace | 3 m run + strength | Rest | 3 m run | 5 m run |
2 | Stretch & Strengthen | 3 m run | 30 min tempo | 3 m run + strength | Rest | 3 m pace | 6 m run |
3 | Stretch & Strengthen | 3.5 m run | 6 x 400 5-K pace | 3 m run + strength | Rest | Rest | 5-K Race |
4 | Stretch & Strengthen | 3.5 m run | 35 min tempo | 3 m run + strength | Rest | 3 m run | 7 m run |
5 | Stretch & Strengthen | 4 m run | 7 x 400 5-K pace | 3 m run + strength | Rest | 3 m pace | 8 m run |
6 | Stretch & Strengthen | 4 m run | 40 min tempo | 3 m run + strength | Rest or easy run | Rest | 10-K Race |
7 | Stretch & Strengthen | 4.5 m run | 8 x 400 5-K pace | 3 m run + strength | Rest | 4 m pace | 9 m run |
8 | Stretch & Strengthen | 4.5 m run | 40 min tempo | 3 m run + strength | Rest | 5 m pace | 10 m run |
9 | Stretch & Strengthen | 5 m run | 9 x 400 5-K pace | 3 m run + strength | Rest or easy run | Rest | 15-K Race |
10 | Stretch & Strengthen | 5 m run | 45 min tempo | 3 m run + strength | Rest | 5 m pace | 11 m run |
11 | Stretch & Strengthen | 5 m run | 10 x 400 5-K pace | 3 m run + strength | Rest | 3 m pace | 12 m run |
12 | Stretch & Strengthen | 4 m run | 30 min tempo | 2 m run | Rest | Rest | Half Marathon |
I think that I will adjust the schedule a bit. For instance, because I go to church on Saturday, I want to reserve that day for rest. I'll either skip those workouts or just do them on another day. I may switch up the runs with cross-training once in awhile to keep up with my bike. I'm pretty stoked about the speed training days that are scheduled. There is a track here at Andrews University where I'm a student that I can use for those.
I talked with my good friend, Nick Clark, who is running this half-marathon with me, and we haven't really decided on the time that we're shooting for. I would love to do it under two hours, but I guess since I'm a pretty slow runner, that may be pushing it a little bit. I guess we'll see how the training goes...
Tonight, Jenn and I are going for our first run of the training. She's pretty awesome about sticking with a training plan no matter what the weather is, no matter how tired she is, no matter what! I'm hoping to do many of the runs with her and for sure some of the long runs. I'm so blessed to have such a cool wife! Check out her blog: www.calimaysdaze.blogspot.com
2 comments:
Thanks for the follow on my blog Matt! Following you now too. I like Hal Higdon's training plans. I used a few of his early on in my marathoning days (late 90's) and they work well. The cross training, speed work, and long runs are key. Tweaking it to fit your schedule is fine too.
You are very lucky to have a wife that motivates you to train. Although my husband (Joel) doesn;t run anymore, he is quite the cyclist, so he helps me train for the cycling portions of my triathlons. I see that you are doing the Steelhead 70.3. You should give Matty O at (http://mattheworavec.blogspot.com/)a follow. He and his wife did that 70.3 last year and he wrote up a great race report about it. Good luck with all of your training!
I think the plan above can totally me modified to allow for your Saturday's free. What if you just moved everything back one day (so the Friday rests fall on Saturday).
And definitely keep the goal of sub 2 hour! I think it's a good one! Off to check out your wife's blog!
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