Wednesday, January 19, 2011

Half-Marathon Training Plan

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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
Now, some notes:
  • 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.
And, some questions:
  • 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?
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