Monday started my eleven week half-marathon training plan for the NYC Half that is on March 16. My biggest goal this year is to get to the NYC Marathon so my training is on the reserved side and is mostly about building my endurance back up, rather than speed. Training will consist of running three times a week followed by foam rolling, yoga three times a week and strength training three times a week.
My plan will incorporate a few different types of runs:
Time Trial: 3 mile run consisting of a 1 mile warm up, then 2 miles at a comfortably fast pace.
Intervals: 3.5 miles with a 1 mile warm up, 2 miles alternating one minute easy and one minute hard, then a 1/2 mile cool down.
Tempo: 1 mile warm up, tempo pace in the middle (2-3 miles), then 1 mile cool down.
Recovery: 3-4 miles at an easy pace.
The goal is to get to the half without injury. I have no time goals for this half, I just want to finish. In all honesty, I have been battling a left runner’s knee since last May and I am trying to strengthen and stretch the area while continuing to run. It does not hurt while I run at all, but if it continues to bother me I will head to the orthopedist next week.
Here is a copy of my monthly plan from my Runner’s Log. I know it is hard to read, but basically I will be running on Tuesday, Thursday and Sunday. Yoga will be on Monday, Wednesday and Friday. Strength will be two other days dependent on my work schedule.
Every Sunday I will post a full recap of the week! I look forward to sharing my training with you!!!
Are you training for any end of winter races?