I’m abandoning my current half marathon plan.
It doesn’t make any real sense to continue it. I’ve already met my goal time. Then I ran an even better race the week after. All of that without tapering. And I had to go majorly off my plan anyway, due to a stomach bug, ice/snow, and then getting my wisdom teeth out.
It seems like the ideal time to start a new plan, with a new goal.
The Tom King Classic is no longer my goal race. It will now just be a fun long run that I will run by feel. I still plan on keeping Oak Barrel easy.
My new goal race is the Kentucky Derby miniMarathon at the end of April. I’m going to aim for a sub-2:10 time. That means running about 15 seconds per mile faster than at Cedars Frostbite, which doesn’t seem too terrible.
Here’s the new plan!
|Week||1st Run||2nd Run||3rd Run||4th Run||Long Run|
|03.02-03.08||6x400m||3mi||6mi goal pace||4mi||Tom King Classic Half|
|03.16-03.22||6x400m||3mi||6mi goal pace||4mi||14mi|
|03.30-04.05||6x800m||3mi||7mi goal pace||4mi||Oak Barrel Half|
|04.06-04.12||7x800m||3mi||7mi||4mi||Dairy Dash 5k and 10k?|
|04.13-04.19||8x800m||3mi||7mi goal pace||4mi||8mi|
|04.20-04.26||4x800m||rest||3mi||rest||Kentucky Derby miniMarathon|
This, of course, means new pace times:
400m intervals: 2:00 each (8:00 min/mi – 7.5mph)
800m intervals: 4:15 each (8:30 min/mi ~ 7.1mph)
Goal pace: 9:45-10:00 min/mi
Easy: 10:30+ min/mi
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