I’ll be running the IronGirl Half-Marathon on April 10th. I’m super nervous about it, especially since running is still a big struggle for me. But I’ve already registered so there’s no turning back now. Must. Do. This!
I’ve made a very tentative training plan, using Hal Higdon’s Novice Half-Marathon plan. I’m really not looking to do anything but complete 13.1 miles in a reasonable amount of time.
MON | TUES | WED | THURS | FRI | SAT | SUN | |
1/17 | REST | 3 (5:2) | XT | 3 (5:2) | 1 | STRENGTH | 4 (5:2) |
1/24 | REST | 3 (5:2) | XT | 3 (5:2) | 1.5 | STRENGTH | 4 (5:2) |
1/31 | REST | 3.5 (6:2) | XT | 3.5 (6:2) | 2 | STRENGTH | 5 (6:2) |
2/7 | REST | 3.5 (6:2) | XT | 3.5 (6:2) | 2.5 | STRENGTH | 5 (6:2) |
2/14 | REST | 4 (7:2) | XT | 4 (7:2) | 3 | STRENGTH | 6 (7:2) |
2/21 | REST | 4 (7:2) | XT | 4 (7:2) | 3.5 | STRENGTH | 5 (RACE) |
2/28 | REST | 4.5 (8:2) | XT | 4.5 (8:2) | 4 | STRENGTH | 7 (8:2) |
3/7 | REST | 4.5 (8:2) | XT | 4.5 (8:2) | 4.5 | STRENGTH | 8 (8:2) |
3/14 | REST | 5 (9:2) | XT | 5 (9:2) | 5 | STRENGTH | 6 (9:2) |
3/21 | REST | 5 (9:2) | XT | 5 (9:2) | 5.5 | STRENGTH | 9 (9:2) |
3/28 | REST | 5 (9:1) | XT | 5 (9:1) | 6 | STRENGTH | 10 (9:1) |
4/4 | REST | 4 (9:1) | XT | 2 (9:1) | REST | REST | 13.1 |
- I’ll be using a run/walk interval plan because it’s the only way I’ll get through this training cycle. The numbers in parenthesis on my run days is the interval I’ll be running. I will hopefully be up to doing a 9:1 run/walk interval on race day.
- On Fridays, I’m going to try to run these miles the whole way through. This isn’t on Higdon’s training plan, but it’s something I want to try out. I’m not sure if I’ll be up to 6 miles by March 28th, so these are very tentative.
- XT = cross-training. Generally, this will entail the bike and the elliptical.
- Do you see any problems with my training plan? I’m eager to do this right, and not injure myself in the process.
- Do you think I need the Friday training runs where I’m just running, or should I use them for rest days?
- At what mileage should I eat a Gu? Is there anything you would suggest, aside from Gu, to eat during a long run?
Looks like a good game plan. For me, during my half, I didn't eat an GU or anything and I was fine. I can usually go w/o eating for 3 hours (I just prefer not to!). I had a banana and protein bar for breakfast and was good. For the full, I definitely was GUing it up-7 hours w/o eating, not so much for this big girl!
ReplyDeleteGood for you! I think in six weeks you'll look back and be amazed at how far your performance and endurance has come and by race day, you'll be ready to rock!
ReplyDeleteThere is no perfect training plan and you know what's going to work best for you (and make you stick to it). My first half is two weeks away, so I can't say if my plan has worked yet, but I did knock off my strength training in the last month to focus just on running and bc my strength training sessions were felt in the days afterward and hindered my running. When your mileage is up, maybe you will need two rest days. Maybe leave it flexible.
I learned I really needed a pull back week in terms of my long runs, so I love that you have a six in between your eight and nine.
Good luck with the training plan! All i can say is get a really kick ass pair of running shoes, some great running socks, lots of great playlists for when you're training and be good to your body. You may need to switch the plan around a bit in terms of run days and rest days and that's ok! Listen to your body, it will tell you what it needs. Best way to avoid injury!
ReplyDeleteThis seems to be a reasonable plan and good mileage buildup. My best piece of advice is to do the first 4 weeks or so as you have it planned then re-evaluate how you feel. Don't force yourself to stay with this plan. If you're feeling great, you may want to increase the mileage just a bit. What I have found to work well is to look at 2-3 different plans and then do my own thing.
ReplyDeleteI ran a half marathon back in 08 and it was amazing. You're definitely doing the right thing by having a training plan. Just listen to your body and rest when you need to rest. My knees had a tough time with the constant demands, so when I had to I walked. I definitely recommend the run/walk approach. And also running buddies! Good luck!
ReplyDeleteOh my Steph, you are so ambitious! I wish you tons of luck with your training.
ReplyDeleteI think it looks great! I like the idea of doing the Friday straight running runs because they will really help build your confidence! Just make sure you're flexible with them, as it gets later in your training plan either cut them down in distance OR use it as a rest day.
ReplyDeleteLISTEN TO YOUR BODY! That's my #1 piece of advice :-)
Definitely be flexible with your training, because this plan may not end up working out for you. The most important thing to work toward is increasing your mileage each week. Put in the miles and you'll be prepared.
ReplyDeleteI started with a plan similar to this for my half, but I got horrible shin splints and had to STOP running altogether. I walked a lot and did some strength training. I felt really unprepared going into the race, but I felt great and finished in 10 minutes under my goal time and had an incredible experience.
During my half I drank fluid at every station, mostly water, but I think every 3rd station I got some gatorade because I was sweating a lot. I ate a gu around mile 7? I think. I probably didn't NEED it, but I felt pretty good after I ate it.
Good luck! Feel free to e-mail me with any questions you have!
The first time I tried a gu was during the half marathon and i almost threw up, that stuff is so gross!!
ReplyDeleteGuess what! My half marathon is on the same day! :) But in Dallas! ;) Cross and strength training is important. If you feel like you need more rest days, rotate cross and strength training each week and add a second rest day instead.
ReplyDeleteMmmh, everyone will tell you different things about Gu. I don't like it. It's difficult to open while running and makes your hands sticky. I tried it once and will probably never try it again. Liquids are more efficient for me. Instead of water I take Gatorade on my long runs. It works for me. I did 10 miles a couple weeks ago and didn't take anything at all. Not even water. You'll figure out what works best for you. :) Good luck and keep us posted!
I'll echo what the others have said - listen to your body! And don't feel like you are married to this training plan. You might need to adjust it based on how you are feeling... I adjusted my marathon plan twice! Good luck,m you'll do great!
ReplyDeleteWOW. I don't know anything about running such long distances, or how to train to do so, but it really looks like you know what you're doing! Seriously,congrats for such a big goal, I know you can do it!! Good luck, sweetie :)
ReplyDeleteFor some reason, I thought you already ran a half-marathon. What happened to the one you were so determined to do last fall?
ReplyDeleteHey looks great! You will be wanting to do a full marathon in no time :)
ReplyDeleteI love how dedicated you are to reaching running goals and that you don't give up.
About the GU: usually after 13 miles is when you might need to start using it, or maybe after 2 hours of running you can give it a try, especially if you feel yourself really dragging. I went gu-less in my first half marathon, just due to the fact that I didn't want to slow down but I was fine. Everyone is different though so as others have said, Just listen to your body :)
Wow, that looks like an epic amount of effort! Good luck! :D
ReplyDeleteWow! Can't believe I haven't found your blog before now. New reader and fellow blogger. Found you from Dancing through DC. I am ALSO running a half-marathon this April so I look forward to reading your stuff as I ALSO use Hal Higdon's half marathon training plan. I've been a fan of his for years. My marathon friends swear by his program. A couple of tips - low-fat chocolate milk is a great recovery drink. Run/walking is SO the way to go. I like to put 1-2 minute comedian "jokes"/segments on my ipod to really relax during my walk breaks. Also, despite the training plan if you feel major discomfort in any part of your body - ankle, knee, hip, back, take an extra day or couple of days off and don't feel guilty about it. And stretch, stretch, stretch. Cheers, T.
ReplyDeleteThis plan is a very good start. I would say to run the Fridays when you feel like you can but not push it.
ReplyDeleteI take a GU when I am running more than an hour, and that is often what experts recommend. You can also eat bars (Larabars, Odwalla), pretzels, sharkies, candy bars, crackers... you just have to see what your stomach can handle and what makes you feel good. You should experiment during the 7,8,9 and 10 mile runs.
Also, I think it really helps to go up to 11 or 12 miles for your long run when training for a half.
Hi Stephany,
ReplyDeleteif you want a plan with a lot more variety check out ours at www.marathon-trainingschedule.com.
Good luck with your training,
Scott