So you want to run a half-marathon? Me too! I’ve tried a couple of times with obstacles blocking my completion and I am trying again!
First, you need to determine your fitness level. If you’ve never run a half-marathon before, but can run a 5K pretty easily, you can start with one of the twelve week programs.
If you are a beginner (read: you walk or jog, but not a whole lot) there is a 5K training program that I used last year and followed with a half-training program. If you are a beginner-beginner (read: a little out of the fitness realm), there is a walking program that you could integrate with 5K training program. Yes, a lot of training. But it’s fun when you have a goal and races along the way.
Okay let’s get to my plan. I chose the Novice 1 half-marathon plan.
I find that I like to have specific goals when I go for a run. The mileage is important, but instead of just running for distance over and over and getting sick of running, I have specific goals for each of my 3 runs a week.
Here’s the breakdown and the logic behind each workout:
Sunday: Rest day or Long Run if I didn’t make it on Saturday (very helpful…sometimes I’m just not feelin it on Saturday mornings)
Monday: Crosstrain or Run. Crosstraining is something that involves going a certain number of miles like an elliptical, bike, or I do the Treadclimber.
Tuesday: Tempo Run and Core Strength. Tempo runs I try to run at the same speed for a long period of time. When on the treadmill I set it at one speed and run for a mile before taking a walking break. Core strength is very important for running. I was having stitches in my side regularly a couple of months ago and with some core work, it went away.
Wednesday: Strength day. These days are so important for preventing injury. When we run we use certain muscles in the legs and booty and we need to do full body strength training for supporting those muscles.
Thursday: Interval runs or HIIT, High Intensity Interval Training. This type of exercise is also important in developing speed in running. In these workouts you either walk briskly or jog for a couple of minutes and then do 30-60 second bursts of sprinting. I like to use my Gymboss trainer for this…giveaway for this coming soon by the way!
|Anyone recognize this shirt? 😉|
Friday: Cross training for a certain number of minutes. This helps you to train your body to keep moving for a certain number of minutes. This can be walking or any of the other methods used Mondays.
Saturday: Long Run. For me, I have a hard time setting goals for this one other than “go x many miles.” I don’t like to stress about going at a certain pace and if I need walking breaks, I take them. Maybe eventually I will have time goals for these, but for now, I pat myself on the back after I complete them and call it good.
Note: I have a job that involves heavy lifting a couple of days a week, so I only have one scheduled strength workout each week, however you might want to consider doing two of them if you have a desk job. Do what works for you!
I made sure that I arranged these days to fit with my schedule…even taking into consideration the fact that I signed up for an Aerobics class at school that meets Monday/Wednesday/Friday starting August 20th. No, I am not crazy, it helped with my full-time enrollment. (Okay, maybe I am a liiiitle crazy ;-))
My training schedule is challenging, but doable. I think it’s key to believe that you can actually complete the training…otherwise you might give up.
Something else I find helpful in training is connecting with other runners on DailyMile and Twitter. It’s great to get encouraged and to support others in their goals. You might even meet some new friends!
|Andrea and I met on DailyMile!|
I hope you all have a lovely weekend (running or not)! I am going to squeeze my long run in tomorrow before heading out of town for a wedding shower and bachelorette party. Wish me luck!!
So who’s with me?? Half-marathon training time??
Disclaimer: I am not a professional sports trainer. Please check with your doctor before trying any new exercise and be safe. Listen to your body.