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

– – – – – – – – – – –

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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