Wednesday, August 17, 2011

Training Plan

Ok, a billion years ago I promised to post about my training plan. So, now i'm following through, even if i'm on week 5. This has given me enough time to say I like this plan so far. I'm using the Hal Higdon Intermediate Half Marathon plan. It looks like this:

Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
Stretch &
Strengthen
3 m run
5 x 400 5-K pace
3 m run +
strength
Rest
3 m run
5 m run
2
Stretch &
Strengthen
3 m run
30 min tempo
3 m run +
strength
Rest
3 m pace
6 m run
3
Stretch &
Strengthen
3.5 m run
6 x 400 5-K pace
3 m run +
strength
Rest
Rest
5-K Race
4
Stretch &
Strengthen
3.5 m run
35 min tempo
3 m run +
strength
Rest
3 m run
7 m run
5
Stretch &
Strengthen
4 m run
7 x 400 5-K pace
3 m run +
strength
Rest
3 m pace
8 m run
6
Stretch &
Strengthen
4 m run
40 min tempo
3 m run +
strength
Rest or easy run
Rest
10-K Race
7
Stretch &
Strengthen
4.5 m run
8 x 400 5-K pace
3 m run +
strength
Rest
4 m pace
9 m run
8
Stretch &
Strengthen
4.5 m run
40 min tempo
3 m run +
strength
Rest
5 m pace
10 m run
9
Stretch &
Strengthen
5 m run
9 x 400 5-K pace
3 m run +
strength
Rest or easy run
Rest
15-K Race
10
Stretch &
Strengthen
5 m run
45 min tempo
3 m run +
strength
Rest
5 m pace
11 m run
11
Stretch &
Strengthen
5 m run
10 x 400 5-K pace
3 m run +
strength
Rest
3 m pace
12 m run
12
Stretch &
Strengthen
4 m run
30 min tempo
2 m run
Rest
Rest
Half Marathon


I modified it a little bit because I really like having more of a taper week before my last half, so I basically added in another week, just before the race, where the LR is only 6 miles.

The biggest difference between this and my last plan is mileage. The last training cycle I think my peak week had about 22-23 miles. Last week I was already at 19. I REALLY felt it on monday - I was beat. In addition, work is still super stressful, and shows no signs of letting up. So on top of being physically exhausted, I've got a million things running through my mind at night and have had trouble falling asleep.

Yesterday I opted to do my run in the afternoon. Monday's are generally pretty stressful at work so I figured I'd do an afternoon run to blow of steam. That was the right decision. I thought it would negatively effect my performance on speed work today, but it did not! I don't know where the energy came from but I was ripping through my 400s. Negative splits (starting at about 2:13/interval and ending at about 2:08) and I felt strong all the way through, which was awesome.

Love when it all comes together!!

I promise I will soon get back to posting more regularly. :)

2 comments:

Christy @ My Dirt Road Anthem: A Runner's Blog said...

I have used Hal Higdon's plans before and I really like them. Good job with your workout!

Vanessa @ Gourmet Runner said...

Looks like a great plan--good luck!