For weeks - really since the December Huff, I've been following a very loose training plan. The goal was to keep a respectable base and (hopefully) pick up some speed as I looked toward the Rock 'n' Roll New Orleans half marathon relay. As I'm doing an 8-mile leg, I needed to keep up my Sunday long runs but didn't have to fret too much about weekday mileage.
After the March race, it was my plan to train for a spring half marathon. I had set my sights on Cincinnati's Flying Pig, which was my first half, but found myself less than thrilled by the $80 entry free. Nevertheless, I set a loose schedule based on the May race date. I planned for three days a week running, per my "survive winter" plan, and I would keep up with the twice weekly strength sessions.
Of course, that all changed when I registered for the Martian Invasion of the Races half marathon on Tuesday. The Martian race is April 14, nearly a full month before the Flying Pig.
Some things would stay the same - the three days a week running and my scheduled runs ahead of RnR NOLA - but I would have to redo the long run schedule. Based on plans by Hal Higdon and one I found on RunnersWorld.com, I came up with something that will get me to the starting line strong.
*Note: I totally flipped a week. My Fanny Freezer 5K is Feb. 11 - not Feb. 4.
As I'm running just three days a week, it's important to have quality runs so I'll be incorporating one speed day. The Runners World three-day plan had one tempo run and one interval run each week but I don't think that's feasible for me fitness-wise nor schedule-wise. Seriously, who wants to push a jogging stroller for 8x400? Not me.
I kept the strength training and Zumba, as well. I find that resistance workouts build muscle and help reduce weak joints thus reducing the risk of injury. Zumba ... well, it's just fun. (I never thought I'd say that!) I think that explosive-type cardio, like Zumba, should help work different muscle fibers and maybe ones that help with speed. Of course, I'm more than likely just making that up and the statement has no basis in reality.
I do have Fridays open in the event that I decide to add a fourth run during the week. I know a fourth run will do a lot to improve my base, stamina and speed but I felt overwhelmed running four times a week when I was training for the Huff. I'm sort of going to see when spring arrives and what sort of schedule Miles is on.
What is your preference when training - 3 days of running or 4? Or, are you crazy and do 5?
I'm a weirdo who likes 5 training runs a week but I'm sure that will change when the baby comes. I think the 3 runs a week is a good idea and manageable :).
ReplyDeleteI run 3 days a week, I used to run 5 and ended up with a nasty stress fracture. SO I've compromised with my body and only run 3 days a week with some swimming, biking, or yoga mixed in on the other 2-3 days :)
ReplyDeleteHi Kimberly! I just recently started following your blog, and I really enjoy it! Have you done the Martian half before? I am thinking about signing up for it since I live in the area. It would be my second half-marathon, but I was curious if you were familiar with the course.
ReplyDeleteAs far as training, I plan to run 3 days a week and do 2-3 days of cross training. I ran 4-5 days for my last half, but I wasn't working at the time and I did all of my training outside since it was summer. I'm cutting back since a lot of my runs will be on the "dread-mill."
I have not done the Marian before. I did see that it was an out and back course, which doesn't thrill me but I'll live. I've read a couple blogger race reports from last year, and it seems it might be gently rolling but on closed roads through a park. It is a smaller race so if you depend on the crowds to boost you, it might not be good. However, I loved the medal and reasonable entry fee ($49).
DeleteI'm totally a 3 day a week runner (when I'm running). Last summer the 4th day to prep for the F4F was both physically and mentally exhausting! I felt so bummed after a long run (for example) which was the first run of the week and knew that I still had 3 more runs - it was really too much for me. It did help me to get faster and better, but . . . . I stopped enjoying it . . . and since I don't overly love it to begin with - well, it just wasn't working!
ReplyDeleteGreat plan - you'll do great. If you want a social run at any point just because a few more pathetically slow miles won't hurt - give me a call :)
Great plan!! I need to get back on my routine now that the doc gave me the OK to run.
ReplyDeleteI do 3 a week -- that means no back to back days, and even if I swim twice a week there are a couple of "free" days to accomodate being busy, or maybe even doing some core and weights!
ReplyDeleteI am planning my training schedule, and for the first time have a speed goal, not just "survive a marathon without dying." I have the long, slow run thing pretty much down. But how fast are you doing your weekly short runs, intervals and tempos, relative to your goal pace?
I haven't quite set paces yet for my training plan as I'm hoping to use the results from an upcoming 5K as a guideline. I'm a big fan of McMillan pace calculator. It allows you to input a previous race time or goal time, and it will give you workout pace information. Good luck!
DeleteThanks for sharing your training plan. I am currently on week three of the c25k plan but have a goal for a 1/2 marathon in Seattle this summer.
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