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Archive for May, 2014

For some reason, I didn’t post my training plan before embarking upon training for the Sun Valley Half Marathon.  Now that the race is a week and a day away, I decided that I should share the plan I’ve been following.  It is based on the Hal Higdon Intermediate Half Marathon training plan that I used to prepare for the City of Trees Half Marathon last fall, but spiced up a bit.

The spices include:

  • a minimum of one weekly trail run to maintain sanity.  I find that I love trail running, and I would run almost nothing else if I could. I settle for roads/greenways for speedwork, and sometimes the only way to squeeze a run into a busy day is to use the pavement just outside my door. Still, if I had my druthers, most of my miles would be on dirt.
  • Longer mileage long runs than the Hal Higdon plan. I already have three half-marathons under my belt and plenty of recent mileage, so I started my long runs at 9 miles and kept them between 9 and 14.
  • “Yasso” 800s. Higdon calls for 400m intervals, but I wanted something that leaned a bit more towards endurance and sustained speed. Also, running 10 800-meter repeats sounded like a heck of a challenge.

So, here’s the plan, designed for 15 weeks because that’s what I had when I committed to the race. Tuesdays are always easy runs to stir the legs after a lot of weekend miles and a rest day. Wednesdays are foothills trail runs with my regular group. I try to take them as easy as I can in a group setting. Thursdays are the tough speedwork days, followed by a Friday rest. Saturdays generally alternate between easy mid-distance runs and “pace” runs at target half-marathon pace (8:23 min/mile), and Sundays are long, slow runs. Every 3-4 weeks is a “step-back” week where I reduce my mileage to rest and recover. The last week includes a short tempo run on Tuesday to feel a little speed, my regular group run on Wednesday morning, and two days of rest before the race. See the whole plan below, feel free to comment or tweet me @RngrAndrew. I’ll let you know how it goes next weekend- aiming for 1hr:50min!

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 3 x 800 at 7:36/mi pace Rest 10-k race 3-mi run or crosstraining
2 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 4 x 800 at 7:36/mi pace Rest 3-mi pace 9-mi long run
3 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 30-min tempo run Rest 3-mi run 8-mi long run
4 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 5 x 800 at 7:36/mi pace Rest 3-mi run 9-mi long run
5 Stretch & Strengthen 4 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 35-min tempo run Rest 3-mi pace 10-mi long run
6 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 6 x 800 at 7:36/mi pace Rest 4-mi run 11-mi long run
7 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 40-min tempo run Rest 4-mi pace 8-mi long run
8 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 7 x 800 at 7:36/mi pace Rest 4-mi run 11-mi long run
9 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 40 min tempo run Rest 5-mi pace 12-mi long run
10 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 8 x 800 at 7:36/mi pace Rest 6-mi run 12-mi long run
11 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 45-min tempo run Rest 6-mi pace 10-mi long run
12 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 9 x 800 at 7:36/mi pace Rest 5-mi run 13-mi long run
13 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 45-min tempo run Rest 5-mi pace 14-mi long run
14 Stretch & Strengthen 3 mi run + strength or crosstraining 5.5 mi Foothills run (easy) 10 x 800 at 7:36/mi pace Rest 4-mi pace 13-mi long run
15 Stretch & Strengthen 30-min tempo run 5.5 mi Foothills run (easy) Rest Rest Half-marathon

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