I’m at a little over 5 months until my half marathon, which seems so far away now, but I’m sure it’s going to pass really quickly!
After putting the call out on Twitter about what to do (thanks guys!) I think I know how I’m going to train for this Image may be NSFW.
Clik here to view.
Even though I’ve already run a 5K, I had to walk quite a bit of it, so I’m going to start with a 5K training plan, to get me up to the 3 miles that the half training plans start with.
I’m going to use Couch to 5K – love it! I have the app on my phone, but just for reference:
| Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| 3 | Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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| 4 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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| 5 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking. |
| 7 | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
| 8 | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
| 9 | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |
(Source)
Then after 9 weeks of that, give or take, I’m going to move onto Hal Higdon’s Half Marathon Training Guide – Novice 1 Program:
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Stretch & strengthen | 3 m run | 2 m run or cross | 3 m run + strength | Rest | 30 min cross | 4 m run |
| 2 | Stretch & strengthen | 3 m run | 2 m run or cross | 3 m run + strength | Rest | 30 min cross | 4 m run |
| 3 | Stretch & strengthen | 3.5 m run | 2 m run or cross | 3.5 m run + strength | Rest | 40 min cross | 5 m run |
| 4 | Stretch & strengthen | 3.5 m run | 2 m run or cross | 3.5 m run + strength | Rest | 40 min cross | 5 m run |
| 5 | Stretch & strengthen | 4 m run | 2 m run or cross | 4 m run + strength | Rest | 40 min cross | 6 m run |
| 6 | Stretch & strengthen | 4 m run | 2 m run or cross | 4 m run + strength | Rest or easy run | Rest | 5-K Race |
| 7 | Stretch & strengthen | 4.5 m run | 3 m run or cross | 4.5 m run + strength | Rest | 50 min cross | 7 m run |
| 8 | Stretch & strengthen | 4.5 m run | 3 m run or cross | 4.4 m run + strength | Rest | 50 min cross | 8 m run |
| 9 | Stretch & strengthen | 5 m run | 3 m run or cross | 5 m run + strength | Rest or easy run | Rest | 10-K Race |
| 10 | Stretch & strengthen | 5 m run | 3 m run or cross | 5 m run + strength | Rest | 60 min cross | 9 m run |
| 11 | Stretch & strengthen | 5 m run | 3 m run or cross | 5 m run + strength | Rest | 60 min cross | 10 m run |
| 12 | Stretch & strengthen | 4 m run | 3 m run or cross | 2 m run | Rest | Rest | Half Marathon |
(Source)
If I start training next week (First week of October) 21 weeks will put me right around mid-February. The race is March 15th, so I’m not really sure if I should just start casually running now, and then start training in a few weeks or just start the plan now. Please give me your suggestions!
Also, for cross training I was thinking spinning and/or swimming? I’m not sure if these are good ideas!
I’m really really excited to start training for this! I’ll probably be singing a different tune though when I’m running my first 10-miler Image may be NSFW.
Clik here to view.
Image may be NSFW.
Clik here to view.
(Source)
Obviously, I’m a newbie! Any & all suggestions are totally welcome!
How did you train for your first race? Is anyone else doing a half this Spring?