I've been running consistently since my first half in March so not much is going to change over the next few months, other than being more consistent with my long runs.
I based my first training plan on one generated by SmartCoach and it worked really well so I decided to do the same thing this time and came up with this:
Week
|
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
June 24 -30
|
Cross + strength
|
5 miles
|
3 miles (speed)
|
Cross + Pump
|
5 miles
|
Cross + Pump
|
10 miles
|
July 1 - 7
|
Cross + Strength
|
5 miles
|
3 miles (hills)
|
Cross + Pump
|
4 miles
|
Cross + Pump
|
12 miles
|
July 8 – 14
|
Cross + Strength
|
5 miles
|
3 miles (speed)
|
Cross + Pump
|
5 miles
|
Cross + Pump
|
10 miles
|
July 15 - 21
|
Cross + Strength
|
5 miles
|
3 miles
(hills)
|
Cross + Pump
|
4 miles
|
Cross + Pump
|
12 miles
|
July 22 – 28
|
Cross + Strength
|
5 miles
|
3 miles (speed)
|
Cross + Pump
|
5 miles
|
Cross + Pump
|
10 miles
|
July 29 – Aug. 4
|
Cross + Strength
|
5 miles
|
3 miles (hills)
|
Cross + Pump
|
12 miles
|
Walk/hike (vacation)
|
4 miles
(vacation)
|
Aug. 5 – 11
|
Walk/hike
(vacation)
|
5 miles
|
3 miles (speed)
|
Cross + Pump
|
5 miles
|
Cross + Pump
|
10 miles
|
Aug. 12 - 18
|
Cross + Strength
|
4 miles
|
Cross + Pump
|
4 miles
|
Cross
|
Rest
|
RACE DAY
|
I completely avoided speed and hill work the last time because, well, they are just not that much fun in my opinion ;) But I figured a good way to ease into it would be to do one short run a week, alternating speed and hills.
I should note that I will be taking a rest day each week. I just don't plan them in advance since I never really know what day I'll feel like I need it. Running will be my priority, so I'll probably only be doing 2 days of cross and strength training a week.
I'm excited to have a plan again! I feel like my first half was ages ago so I'm really looking forward to the next one :)
Did you train differently for your second half-marathon than you did for your first?
Do you plan your rest days or just take them when you need them? P.S. The ticket for BlogHer is still available so please let me know if you'd like to attend!
(Click here for info)
I've never seen smart coach on Runners World! Thank you so much for posting this! I am generating a marathon schedule as we speak! Thanks again!
ReplyDeleteGlad I could help :)!
DeleteYou are hardcore! Good luck- I've got nothing else to add, seeing as I'm not YET a runner myself.
ReplyDeleteOoh, good luck with your running!
DeleteNice plan - I can't wait for you to race and make me jealous when you recap your experience :)
ReplyDeleteI just made my training plan for the Staten Island Half in October. It is to build up my running base since my injury - and then August 1st it is full speed a head.
Like you I incorporated more hill, interval and tempo runs. I can't wait to start!
I know, I'm excited to be running in a city I've never been to :)
DeleteGood luck with your plan for your half in October. Hopefully no injuries this time!
Good luck with your race plan!
ReplyDeleteAnd congrats on getting your Masters, now go get that UN job!
Aw thanks! I'm working on it ;)
DeleteGood luck, looks like a great plan!! I always need one of I feel lost. I like to track what I'm doing every day and hold myself accountable.
ReplyDeleteThanks, it is kind of fun to workout with a plan again after months of just doing whatever I wanted!
DeleteRunning in Iceland?! How exciting!!!
ReplyDeleteI am not a fan of hilly running. I read somewhere that running on hills is like your legs lifting weights. The idea of my legs "lifting weights" while running helped me feel better about it. I still don't like it though lol.
I used to try to plan rest days, but now I let my body decide. So far it's working, and although I feel guilty every time I take a rest day, I have so much energy the next day!
I know, hills are hard!! I'd much rather let my body decide when it needs it a break than schedule it and I'll usually do something easy like take a long walk. It is nice to feel refreshed the next day though :)
DeleteThanks for the suggestion - I added FB, Twitter, and Email. Working on the whole RSS or subscribe thing. :)
ReplyDeleteHope you have a fabulous 4th!!
How fun to be running a destination race! I would love to do that one day. I hope your training is going well. Like you, I trained for all of my races with just normal runs, no hills, tempos, or speed work. Maybe one day...
ReplyDeleteI am super excited about it :) I still don't really care about my time, I just think it will be fun to run somewhere new!
Delete