This year, in preparation for the upcoming Rock the Parkway half marathon, I am really, seriously following a training plan. It’s not that I’ve never used a training plan before, but I’ve always “bent” them quite a bit- maybe, adjusting interval times, or repeating a week, that kind of thing. Until this year- this year, I have a training plan.
|Week||Sun||Mon||Tues||Wed||Thur||Fri||Sat||Total Miles Run|
|Jan. 22-28||Rest||2 miles||Rest||2.5 miles||Rest||3 miles||2 easy miles||9.5 miles|
|Jan. 29-4||Rest||2 miles||Rest||3 miles||CT or Rest||4 miles||2.5 easy miles||11.5 miles|
|Feb. 5-11||Rest||2.5 miles||2 miles||3 miles||CT or Rest||5 miles||2 easy miles||14.5 miles|
|Feb. 12-18||Rest||3 miles||Rest||4 miles||CT or Rest||6 miles||3 easy miles||16 miles|
|Feb. 19-25||Rest||3 miles||3 miles||3 miles||CT or Rest||7 miles||3 easy miles||19 miles|
|Feb. 26-3||Rest||4 miles||3 miles||4 miles||CT or Rest||8 miles||3 easy miles||22 miles|
|Mar. 4-10||Rest||4 miles||Rest||4 miles||CT or Rest||9 miles||3 easy miles||20 miles|
|Mar. 11-17||Rest||4 miles||3 miles||3 miles||CT or Rest||10 miles||3 easy miles||23 miles|
|Mar. 18-24||Rest||5 miles||3 miles||4 miles||CT or Rest||11 miles||Rest||23 miles|
|Mar. 25-31||3 easy miles||4 miles||Rest||3 miles||CT or Rest||12 miles||3 easy miles||25 miles|
|Apr. 1-7||Rest||4 miles||Rest||3 miles||CT or Rest||5 miles||2.5 easy miles||14.5 miles|
|Apr. 8-14||Rest||2 miles||20 minutes||Rest||20 minutes||Rest||Race Day! 13.1 miles||15.1 miles + 40 minutes|
This is my training plan. And, I’m proud to say I have been largely following it. The only exception was last week, when I was sick, and I cut back on my running. I felt terribly guilty about it, but I think it was a good thing- though that’s a post for another day.
This has been a bit trickier that it looks. I took another plan and tweaked it to create this. I’ve discovered that most runners like to do their weekly long run on Sunday, and while I understand their reasoning, personally I do not like to run on Sunday. I go to church on Sunday, and that’s just a very important part of my life, so I purposefully make Sunday a “rest” or “easy run” day. I also do not like to do my long runs on Saturday, as the weekends are my only chance during the week to spend time with my parents. I still run on Saturday, but usually nothing more than an hour. So I had to adjust this plan to put my long runs on Friday, because that’s what works for me.
I also made Tuesday primarily a rest/CT day, because the yoga class I really enjoy is on Tuesdays. It’s not a problem for me to run a little bit after the yoga class (like this week, I ran 2.66 miles on a treadmill), but I really don’t want to do an extremely challenging workout after yoga.
So, I educated myself, read several half-marathon training plans, and created this plan. Just to be sure, I showed it to a friend who is a personal trainer, and she said it is just right. And the best part is that I’ve been following this plan. It hasn’t been easy- and I haven’t even gotten to the hard part yet!- but it’s been good. 🙂