Training Plans: Out with the Old, In with the New

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
03.09-03.15 6x400m 3mi 6mi 4mi 10mi
03.16-03.22 6x400m 3mi 6mi goal pace 4mi 14mi
03.23-03.29 5x800m 3mi 7mi 4mi 10mi
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

2 thoughts on “Training Plans: Out with the Old, In with the New

  1. Pingback: Progressive Runner | Weeks of 3/9/15 – 4/5/15: My Weekly Updates are Becoming Monthly Updates

  2. Pingback: Progressive Runner | Race Report: Kentucky Derby Festival miniMarathon – April 25, 2015

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