Training
Life After the Half Marathon
5/6 – 2 miles – 16:35 – 8:18 pace (Road)
Week Total – 2 miles – tendonitis
5/10 – 4 miles – 4 x 800 in 3:30 w. 400 jogs 33:25 total (Treadmill)
5/12 – 3.1 miles – 24:07 – 7:46 pace (Treadmill)
5/16 – 3.8 miles – 2 x 800 in 3:30, 2 x 400 in 1:55 w. 400 jogs – 33:02 total (Track)
Weekly Total – 10.9
5/19 – 5 miles – 43:30 – 8:41 pace (Road)
5/22 – 5K Race – 24:58 – 8:02 pace (Road)
5/23 – 3.5 miles – 31:38 – 9:02 pace (Road)
Weekly Total – 11.6 miles
5/29 – 2 miles – 15:35 – 7:47 pace (Road)
5/30 – 4.23 miles – 37:19 – 8:49 pace (Road)
Weekly Total – 6.23 miles – Hamstring Injury
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Half Marathon Training Runs
I ran my FIRST half-marathon on May 2, 2010.
I used Hal Higdon’s training plan for novice runners.
Here’s the plan:
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
1 | Yoga | 3 miles | 2 miles | 3 miles | Yoga | 4 miles | |
2 | Yoga | 3 miles | 2 miles | 3 miles | Yoga | 4 miles | |
3 | Yoga | 3.5 miles | 2 miles | 3.5 miles | Yoga | 5 miles | |
4 | Yoga | 3.5 miles | 2 miles | 3.5 miles | Yoga | 6 miles | |
5 | Yoga | 4 miles | 2 miles | 4 miles | Yoga | 7 miles | |
6 | Yoga | 4 miles | 2 miles | 4 miles | Yoga | 8 miles | |
7 | Yoga | 4.5 miles | 3 miles | 4.5 miles | Yoga | 9 miles | |
8 | Yoga | 4.5 miles | 3 miles | 4.5 miles | Yoga | 10 miles | |
9 | Yoga | 5 miles | 3 miles | 5 miles | Yoga | 11 miles | |
10 | Yoga | 5 miles | 3 miles | 5 miles | Yoga | 12 miles | |
11 | Yoga | 5 miles | 3 miles | 5 miles | Yoga | 10 miles | |
12 | Yoga | 4 miles | 3 miles | Yoga | Race |
Here’s what I did:
2/9 – 3 miles – 28:12 – 9:24 pace (Treadmill)
2/10 – 2 miles – 17:20 – 8:40 pace (Treadmill)
2/11 – 3 miles scheduled – skipped – back injury
2/14 – 4 miles – 38:40 – 9:40 pace (Treadmill)
Week 1 Total – 9 miles
2/16 – 3 miles – 28:04 – 9:21 pace (Treadmill)
2/17 – 2 miles – 18:59 – 9:29 pace (Treadmill)
2/18 – 3 miles – 28:08 – 9:22 pace (Treadmill)
2/22 – 4 miles – 37:20 – 9:20 pace (Road) (Postponed to Monday from Sunday)
Week 2 Total – 12 miles
2/23 – 3.5 miles – 32:33 – 9:18 pace (Treadmill)
2/25 – 2 miles – 18:16 – 9:08 pace (Treadmill)
2/26 – 3.5 miles – 31:23 – 8:58 pace (Treadmill)
2/28 – 5 miles – 48:18 – 9:39 pace (Road)
Week 3 Total – 14 miles
3/2 – 3.5 miles – 31:19 – 8:56 pace (Treadmill)
3/3 – 2 miles – 17:18 – 8:39 pace (Treadmill)
3/5 – 3.5 miles – 32:11 – 9:11 pace (Treadmill)
3/7 – 6 miles – 56:20 – 9:23 pace (Road)
Week 4 Total – 15 miles
3/8 – 4 miles – 38:24 – 9:36 pace (Road)
3/10 – 2 miles – 17:35 – 8:47 pace (Treadmill)
3/11 – 4 miles – 35:41 – 8:55 pace (Road)
3/14 – 7 miles – 1:07:16 – 9:36 pace (Road)
9 miles – 1:28:30 – 9:50 pace (two miles extra – walk/run)
Week 5 Total – 19 miles
3/16 – 4 miles – 35:20 – 8:50 pace (Road)
3/18 – 4 miles – 35:08 – 8:47 pace (Road)
3/20 – 8 miles – 1:15:06 – 9:23 pace (Road)
Week 6 Total – 16 miles
3/24 – 4.5 miles – 39:29 – 8:46 pace (Road)
3/25 – 3.1 miles – 25:01 – 8:05 pace (Road)
3/26 – 4.5 miles – 41:46 – 9:16 pace (Treadmill)
3/28 – 9 miles – 1:24:26 – 9:22 pace (Treadmill)
Week 7 Total – 21 miles
3/30 – 4.5 miles – 40:28 – 8:59 pace (Treadmill)
4/1 – 3 miles – 25:18 – 8:26 pace (Road)
4/3 – 10 miles – 1:34:56 – 9:29 pace (Road)
Week 8 Total – 17.5 miles
4/6 – 5 miles – 43:56 – 8:47 pace (Road)
4/7 – 3 miles – 26:13 – 8:45 pace (Road)
4/8 – 5 miles – 43:57 – 8:47 pace (Road)
4/9 – 11 miles – 1:44:16 – 9:28 pace (Road)
Week 9 Total – 24 miles
4/15 – 7 miles – 1:04:51 – 9:16 pace (Road)
4/17 – 3.1 miles – 24:01 – 7:43 pace (Treadmill)
4/18 – 7.5 – 8.5 miles – unknown time
Week 10 Total – 17.5 miles
4/20 – 5 miles – 42:08 – 8:25 pace (Road)
4/22 – 5 miles – 42:55 – 8:35 pace (Road)
4/25 – 10 miles – 1:31:47 – 9:10 pace (Treadmill)
Week 11 Total – 20 miles
4/27 – 4 miles – 34:58 – 8:44 pace (Treadmill)
5/2 – 13.1 miles – 2:06:59 – 9:41 pace (Race)
Week 12 Total – 17.1 miles
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