среда, 29 июня 2016 г.

Me, HAPPY AS A CLAM after my first half!

Me, HAPPY AS A CLAM after my first half!


Me, HAPPY AS A CLAM after my first half!


Training for a race is a HUGE deal. You are setting a goal for yourself and working your butt off to obtain that goal! The half marathon is usually the most popular race on peoples bucket lists. Why is that? Because it provides a good challenge after the 5k, but it’s not quite as insane as the full marathon. It’s just the perfect amount of crazy, in a good way of course! But, you don’t want to just finish your first half marathon…You want to DOMINATE it. You want to complete that half in under 2 hours! What a goal! And you know what? I know you can do it!


Me, HAPPY AS A CLAM after my first half!


I’ve included in another post my training and race day tips for running a half marathon in under 2 hours, but I know what you’re thinking -“Let’s get to the training plan!”So I’ve put together a half marathon plan based off of the plan I made for myself when I trained for and ran my half marathon in under 2 hours. I ran it in 1:55 to be exact! One of my proudest moments as a runner, as I’m hoping it will be for you as well!


This plan is meant as guidance for you as you start your journey into training. You do not have to follow it precisely. Simply tweak it for your own capabilities and time/schedule allowance. I tried to make this plan for someone that has a little running experience but has maybe taken a break from the sport or suffered from an injury and is just jumping back in again. This is also great for getting back into the sport after a long winter! (wink wink)! This plan does not contain a high weekly mileage which also makes it good for someone that hasn’t really run much before or that has jogged here and there but is really looking to bump their running up to the next level. If you are already at a certain weekly mileage, feel free to jump in halfway through the plan! Same goes if you feel great and you want to add more mileage on because you are just bursting with too much energy to contain! Then by all means, please do! There are no rules and you can train however you would like. I’ve made it 16 weeks long because I feel that is enough time to build up your body and endurance appropriately, without trying to rush the mileage. Remember, increasing your weekly mileage too fast makes you more prone to injuries, so just be conscious of that!


Although I have the plan shown above, I’ve laid it out for you in a monthly format below as well because sometimes it’s just easier to see in writing. I tried to incorporate different forms of running, from the simple easy jogs or brisk interval workouts to the long slow distances. When I suggest cross training, I mean to do any exercise that works other muscles than those that you work while running. So that may include kick boxing, yoga, weight lifting, biking, swimming, workout videos, etc. SO, without further ado\u2026


Month 1


Week 1:


Monday: Rest


Tuesday: 5 minute jog followed by a 1 minute walk [Do this 5 times]


Wednesday: Rest


Thursday: Cross train


Friday: 10 min jog followed by a 1 minute walk [Do this 3 times]


Saturday: Rest


Sunday: 3 mile run (Take walk breaks as needed)


Weekly mileage: 6-7 miles


If you are newer to running, plan a few extra weeks for this training program and repeat weeks 1 or 2 a few weeks in a row to build a base and get your body used to the additional mileage and movement.


Week 2:


Monday: Rest


Tuesday: 15 min jog followed by 2 min walk [Do this 2 times]


Wednesday: Rest


Thursday: Cross train


Friday: 20 min jog with 3 x 30 sec pick-ups dispersed randomly throughout run


Saturday: Rest


Sunday: 3.5 mile run


Weekly mileage: 8-9 miles


Week 3:


Monday: Rest


Tuesday: 10 min warm up; 4 x 1 min brisk running with 1 min walk/jog in between; 10 min cool down


Wednesday: Rest


Thursday: Cross train


Friday: 2 mile jog with 3 x 1 min pick-ups dispersed randomly


Saturday: Rest


Sunday: 4 mile long slow distance (LSD)


Weekly mileage: ~8 m


Week 4:


Monday: Rest and strength train


Tuesday: 1 mile jog; 5 hill sprints; I mile cool down


Wednesday: Rest/yoga


Thursday: 3 mile jog with 6 x 30 sec pick-ups dispersed randomly


Friday: Cross train


Saturday: Rest


Sunday: 4 miles LSD


Weekly mileage: ~9 miles


Month 2


Week 5:


Monday: Rest and strength train


Tuesday: 10 min warm up; 1 x 30 sec, 1 x 1 min, 1 x 2 min [Do sequence 2 times]; 10 min cool down


Wednesday: Rest


Thursday: Cross train


Friday: 3 mile jog


Saturday: Rest or cross train


Sunday: 5 mile LSD


Weekly mileage: 10-11 miles


Week 6:


Monday: Rest


Tuesday: 10 minute warm up; 20 minute fartlek, 10 min cool down


Wednesday: Cross train


Thursday: 3 mile jog with 3 x 1 min pick-ups dispersed randomly


Friday: Rest


Saturday: Cross train or rest


Sunday: 5 mile LSD


Weekly mileage: ~11 miles


Week 7:


Monday: Rest


Tuesday: 1 mile jog, 8 hill sprints that take roughly 30 -45 seconds each; 10 minute cool down


Wednesday: 2 mile jog


Thursday: Cross train


Friday: 2-3 mile jog


Saturday: Rest or cross train


Sunday: 6 mile LSD


Weekly mileage: ~12 miles


Week 8:


Monday: 2 mile jog


Tuesday: Rest


Wednesday: 10 minute warm up; 1 x 30 sec, 1 x 1 min with 30 sec walk break in between [do this sequence 4 times]; 10 min cool down


Thursday: 2 mile jog


Friday: Cross train


Saturday: Rest


Sunday: 7 mile LSD


Weekly mileage: ~13-14 miles


Month 3


Week 9:


Monday: Rest


Tuesday: 10 min warm up; 1 x 1 min (30 sec walk break), 1 x 2 min (1 min walk break), 1 x 4 min; 10 minute cool down


Wednesday: Rest


Thursday: 4 mile jog


Friday: Cross train


Saturday: Rest


Sunday: 8 mile LSD


Weekly mileage: 14-15 miles


Week 10:


Monday: Rest


Tuesday: 1 mile jog; 5 hill sprints; 10 min cool down


Wednesday: 4 mile jog with 5 x 30 sec pick-ups randomly dispersed


Thursday: Rest


Friday: Cross train


Saturday: Rest


Sunday: 9 mile LSD


Weekly mileage: ~15 miles


Week 11:


Monday: 2 mile slow jog


Tuesday: Rest


Wednesday: 10 min warm up; 1 x 2 min brisk (1 min walk break), 1 x 4 min (2 min walk break), 1 x 6 min; 10 min cool down


Thursday: Rest


Friday: Cross train


Saturday: 2 mile jog with 3 x 30 sec pick-ups randomly dispersed


Sunday: 7 mile LSD


Weekly mileage: ~14-15 miles


Week 12:


Monday: 3 mile jog


Tuesday: Rest


Wednesday: Cross train or light jogging


Thursday: 10 min warm up; 3 x 1 mile (4 min walk break in between); 10 min cool down


Friday: Rest


Saturday: Cross train


Sunday: 10 mile LSD


Weekly mileage: 16-17 miles


Month 4


Week 13:


Monday: Rest


Tuesday: 4 mile fartlek


Wednesday: Cross train


Thursday: 1 mile jog; 8 hill sprints; 10 min cool down


Friday: 2 mile jog


Saturday: Rest


Sunday: 11 mile LSD


Weekly mileage: 18-19 miles


Week 14:


Monday: Rest


Tuesday: Cross train


Wednesday: 10 min warm up; 1 x 2 min (1 min walk break), 1 x 4 minutes (2 min walk break), 1 x 8 min (4 min walk break), 1 x 2 min; 10 min cool down


Thursday: Rest


Friday: 3 mile jog


Saturday: Rest


Sunday: 12 mile LSD


Weekly mileage: ~19 miles


Week 15:


Monday: Rest


Tuesday: Cross train


Wednesday: 5-6 mile jog


Thursday: Rest


Friday: 4 mile jog with 4 x 1 min pick-ups randomly dispersed


Saturday: Rest


Sunday: 5 mile LSD


Weekly mileage: ~15 miles


Week 16:


Monday: Rest


Tuesday: 2-3 mile easy run


Wednesday: Light jog or walk with 6 x 30 sec pick-ups


Thursday: Rest


Friday: Rest or walk


Saturday: Rest (AND GET PUMPED!!!)


Sunday: HALF MARATHON!!! 13.1 miles baby!!!


(You’re race could also occur on Saturday, in which case this week’s plan still works)


Weekly mileage: ~15-16 miles


If you follow this training plan, you will be well on your way to finishing your first half marathon…and hopefully beating the 2 hour time clock! Just do your best and most importantly, have LOTS OF FUN!!


Original article and pictures take http://rootedessence.com/2016/02/27/16-week-training-plan-for-a-sub-2-hour-half-marathon site

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