Exciting News (for me anyway)! I am going to start training for a half marthon :) I don't actually plan on running in a half marathon, but I would like to be able to run that far and I thought what better way to achieve that than to train for a half marathon!
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I am still going to keep up with my swimming because I love it to much not to do it and I will train (ooooo I sound so professional) around my swimming. I am actually excited about this cause I know it's the kick in the butt I need to get me focused back on my running. As much as I love them, my interval running is not going to get me to the distance I want.
I came across the Hal Higdon Half Marathon Training : Novice plan and it looks pretty doable. It is done over 12 weeks, but I am not sure that I will be able to complete it in that time so if I take a little (or a lot) extra time, then that is fine with me. The fact that when I am done and I will be able to run 21.1 kms is enough for me.
I have only ever heard good things about the Hal Higdon programs, apparently there are quite a few for all different levels of running abilities.
Here's a look at the Novice 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 | 4.5 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 |
If have modified it a little bit - miles to kilometers and changed a couple of the "long" Sunday runs. It only takes you up to about 16 kms in week 11 and week 12 you are supposed to run the Half. I don't like not having run at least the race distance or pretty close to it before the race so I also modified the last few weeks to get me closer to the 21 kms.
If my running improves a lot and I can apply my care-free attitude of not being self-conscience about what I look like at the pool to my running, I may, just may even venture outdoors. I am such a wuss and I love the security of the treadmill. Also before my training, I need to actually pull the treadmill apart and get out all the toys, paper and food that I know is sitting near the motor. I also need a can of silicon oil spray for the running belt. The last thing I want is something to get jammed in there or the belt to dry out and split. I would definitely have to run outside then.
Although I like the security I get from my treadmill, I would love to run somewhere like this one day -
- Where do you run?
- Inside / Outside both?
- Do you love or hate the treadmill?
That's a great training plan - I know a lot of people who have used it with success. I run on the TM because I really don't live anywhere safe to run outside, but I like to drive somewhere else to run when I can!
ReplyDeleteThe training plan does have a nice, gradual progression. My only concern is that there are no recovery weeks. Each week, the miles increase- except when you have a race, but then the race is a hard effort, so it negates the less miles factor. Since you already acknowledge you may take longer than the plan takes, I would include a week here and there (every 4 weeks-no more, 3 would be good, too) to reduce your miles to help your body adjust and recover. Of course, I also don't really know your miles, so I don't know how much you have been running. But, if the total miles each week are more than you're used to, I'd say include a couple recovery weeks with reduced miles. Don't actually replace any of the weeks, just slip in a couple recovery weeks.
ReplyDeleteUp until I tore my abductor a couple months ago I exclusively ran outside. Now, I do run on the TM at my PT's office for controlled running. I hate it! But, I except it. We must do what we must to do reach our goals! I usually run at night (because of work, kids) on the roads and on the weekends on the trails and road.
Your goals of going long are awesome! Go for it, you will NOT regret it!!
What a good training plan - think I might pinch it to use when I finally get back to running (hopefully Feb/Mar). Will take RM's comments as well as what I Know Bout running is dangerous !
ReplyDeleteThe only time I have used a TM was when A had his operation and we couldn't go walking so I got that to keep up my walking while he couldn't. I didn't enjoy it and am oh so grateful to live n a place where it is safe enough to walk/run outside.
Have a great Sunday !
Me
I always run outside! Ok, so not always, but mostly. And it's because I definitely do prefer it to running inside on a treadmill. I recently got an ID bracelet from a running store website and I now wear it on every run because it gives my information if I end up passing out or getting hurt while I am out and about (such as when I run in the park by my house). It tells my allergies (which are none) and it gives two emergency contacts. You can never be too safe. I am also thinking about getting a small can of pepper spray to keep on me, but I haven't done that yet.
ReplyDeleteHi Jane! You read my mind! I had lunch with a college friend who is doing TWO half marathons this year (what an inspiration) and we talked about her workout program. Well it's way more than I could ever do but I like your schedule and I just might have to copy it. I am just like you I love the treadmill so much. I would get on there and zone out to my favorite music and before I knew it 45 mins to an hour would go by. Since I lost my job I can't rejoin the gym BUT I've been longing to hit the streets because I feel I make much better progress outside. I originally wanted to do a 1/2 marathon but my new goal is to improve my time to a 10 min mile (soooo far from that number now). So my plan is to start the couch to 5k program again and then continue with yours! I'll let you know how it goes. I am so proud and inspired by your focus. It motivates me to do better!
ReplyDeleteAll the best to you!
erika
Awesome - I am impressed with anyone who runs - but not me - not yet built for that but ya never know maybe one day!
ReplyDeletehow exciting tha your training for 13.1 miles!!!
ReplyDeletei used Hal's plan when I trained for my first Half, and it was way too much running for me.
I do best when I run 3 times a week, and elipticize twice. Elipticizing is the closest you can get to running without the added stress on your joints.
Either way...can't wait to hear about your training!
@Running Moose
ReplyDeleteYour tips are wonderful and I will definitely be using them, thanks a million.