Friday 14 June 2013

Monday....

...marks the beginning of my half marathon training! I can't wait to hit the starting line again - it's been a long break! I've decided on a race being held on September 8th in the mountains. It will be challenging, but oh so rewarding to cross that finish line! If you're in the mood to kick up your training this summer and cross some mileage and goals off your list, then join in the fun! Here's the training schedule I cooked up for the next 11 weeks:


Half Marathon

Training Plan

Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
8x 200m hills w/ jog down recovery
Stretch &
Strengthen
3 m run
crossfit
yoga
4 m run
Rest
2
4x 4 min w/ 90 second jog recovery
Stretch &
Strengthen
3 m run
    crossfit
yoga
4 m run
Rest
3
8x 200m hills w/ jog down recovery
Stretch &
Strengthen
3.5 m run
crossfit
yoga
5 m run
Rest
4
4x 5 min w/ 90 second jog recovery
Stretch &
Strengthen
3.5 m run
crossfit
yoga
5 m run
Rest
5
8x 200m hills w/ jog down recovery
Stretch &
Strengthen
4 m run
crossfit
yoga
10 k race
Rest
6
2.5 m tempo run
Stretch &
Strengthen
4.5 m run
crossfit
yoga
7 m run
Rest
7
8x 200m hills w/ jog down recovery
Stretch &
Strengthen
4.5 m run
crossfit
yoga
8 m run
Rest
8
16x 1 min w/ 1 min jog recovery
Stretch &
Strengthen
5 m run
crossfit
yoga
9 m run
Rest
9
8x 200m hills w/ jog down recovery
Stretch &
Strengthen
5 m run
crossfit
yoga
10 m run
Rest
10
4 m tempo run
Stretch &
Strengthen
5 m run
crossfit
yoga
8 m run
Rest
11
8x 200m hills w/ jog down recovery
Stretch &
Strengthen
4 m run
crossfit
yoga
rest
Half Marathon

Feel free to print off a copy for yourself - success is so much sweeter when there are others to share it with :) But remember, if you haven't been active in a while, build up to this. And as always, check with your doctor first* before starting this or anyother plan.

You'll notice that the long run cps out at 10 miles, and a half marathon is 13.1 miles. Don't worry about those last 3 miles - adrenaline, fitness, and excitement will carry you through! My focus in this training plan is over all fitness, which can be reached better through multiple facets then simply focusing on the long runs.

What races are on your horizon? Have you run a half marathon before? Or a marathon? What's your dream distance?





*that old disclaimer that means, you can't blame me if you hurt yourself following my training plan as I designed it for ME.

No comments:

Post a Comment

I'd love to hear your thoughts and have you contribute to the blog! Thanks for stopping by and reading :)