With my birthday running steak coming to a close, it means, yes, it’s half marathon training time again!
I’ve created the following training plan based mostly on Runkeeper’s sub-2:15 plan. However, I thought the long runs ramped up rather quickly (double digits on week 3 and 12 miles by week 6), so I stretched those out just a little bit. I also made the cutback weeks a little more cutback. Then I just kind of rearranged some stuff to make more sense for me. For example, I’m running a 5k race in week 3 and a 15k race in week 13.
My goal race is the Tom King Classic on March 7th. I’m also running the Cedars Frostbite a month before as a supported long training run (aka, I don’t plan on even attempting to PR, so who wants to run with me?).
Any run without a pace designation should be ran easy. This includes long runs. All other runs should include an easy-paced warm up and cool down of a mile or so each. All speed and tempo runs will have 2 minutes walking or jogging recovery between intervals. I will probably include strides at the end of a lot of the easy run as it gets closer to the date of the half.
Here are my pace times to aim for 2:15! (No pressure!)
Intervals: 9:30-9:45 min/mi
Tempo: 9:45-10:00 min/mi
Goal pace: 10:00-10:20 min/mi
Steady: 10:45-11:15 min/mi
Easy: 12:00-13:00 min/mi
I plan to do strength training on non-running days. Yoga will follow the long run.
I also have a fall-back training plan I can switch to if this one proves too much for me. It involves running every other day (3-4 times per week) instead of 4-5 times per week, and includes a cutback week every other week, so the overall mileage over the course of the plan is about 80 miles less.
I’m most dreading the mid-week 7-9 mile runs I’m going to have to do on the treadmill because it will still be too dark outside to run after work. Luckily, it looks like there will be Preds games on most of those nights, so I will have something to watch.
After this plan ends, another immediately begins. I haven’t fully worked out the details yet (I want to see how this training goes), but it will include another training race (Oak Barrel Half) and then a goal half at the end of April (Kentucky Derby miniMarathon). Yes, that’s four half marathons (plus a 15k!) in three months! After that, I plan on taking a long distance break and enjoying my summer before maybe attempting another in the fall. 2015 will be the year of the half!