As promised here is my training schedule for the Long Island Half Marathon I will be running on May 1st:
|Week 1||2/21 Rest/XT||2/22 : Tempo: 5 miles with 3 miles at 8:54/mile||2/23 4 miles easy at 10:00/mile||2/24 Rest/XT||2/25 LSD: 8 miles at 10:00/mile||2/26 Rest/XT||2/27 4 miles easy at 10:00/mile|
|Week 2||2/28 Rest/XT||3/1 Mile repeats: 2 x 1 mile at 8:25 pace||3/2 4 miles easy at 10:00/mile||3/3 Rest/XT||3/4 LSD: 8 miles at 10:00/mile||3/5 Rest/XT||3/6 5 miles easy at 10:00/mile|
|Week 3||3/7 Rest/XT||3/8 5 miles with 3 miles at HMP 8:39/mile||3/9 4 miles easy at 9:50/mile||3/10 Rest/XT||3/11 LSD: 9 miles at 9:50/mile||3/12 Rest/XT||3/13 5 miles easy at 9:50/mile|
|Week 4||3/14 Rest/XT||3/15 Tempo: 6 miles with 4 miles at 9:00/mile||3/16 4 miles easy at 9:50/mile||3/17 Rest/XT||3/18 LSD: 9 miles at 9:50/mile||3/19 Rest/XT||3/20 5 miles easy at 9:50/mile|
|Week 5||3/21 3 miles easy at 9:41/mile||3/22 4 miles with 2 miles at HMP 8:39/mile||3/23 4 miles easy at 9:41/mile||3/24 Rest/XT||3/25 5 miles at 9:41/mile||3/26 Rest/XT||3/27 5 miles easy at 9:41mile|
|Week 6||3/28 Rest/XT||3/29 Mile repeats: 3 x 1 mile at 8:20 pace||3/30 4 miles easy at 9:41/mile||3/31 Rest/XT||4/1 LSD: 10 miles at 9:41/pace||4/2 Rest/XT||4/3 4 miles easy at 9:41/pace|
|Week 7||4/4 3 miles easy at 9:23/mile||4/5 Tempo: 6 miles with 4 miles at 8:54/mile||4/6 3 miles easy at 9:23/mile||4/7 Rest/XT||4/8 LSD: 11 miles at 9:23/mile||4/9 Rest/XT||4/10 3 miles easy at 9:23/pace|
|Week 8||4/11 3 miles easy 9:14/mile||4/12 Tempo: 7 miles with 5 miles at 9:00/mile||4/13 4 miles easy at 9:14 mile||4/14 Rest/XT||4/15 LSD: 13 miles at 9:14/mile||4/16 Rest/XT||4/17 3 miles easy 9:14/mile|
|Week 9||4/18 3 miles easy at 8:57/mile||4/19 Mile repeats: 4 x 1 mile at 8:15/mile||4/20 3 miles easy at 8:57/mile||4/21 Rest/XT||4/22 LSD: 11 miles at 8:57/mile||4/23 Rest/XT||4/24 3 miles at 8:42/mile|
|Week 10||4/25 3 miles at 8:42/mile||4/26 3 miles at 8:42/mile||4/27 Tempo: 5 miles with 3 miles at 8:54/mile||4/28 3 miles at 8:42/mile||4/29 Rest/XT||4/30 Rest/XT||RACE DAY!!!!|
|Key||REST/XT Rest day or moderate XT with no impact||TEMPO 1 mile easy warm up, the run at given pace then 1 mile easy cool down. Tempos should feel challenging; on a scale of 1-10 effort should feel like an 8. These runs train your body to sustain speed over distance.||LSD Long, slow distance that will build endurance, easy effort.||MILE REPEATS 1 mile warm up, then 1 mile at given pace, then jog 2 laps around track (0.5 mile) for recovery. Repeat the cycle as directed, then cool down with 1 mile easy running.||HMP Half Marathon Pace run one mile easy to warm up and one mile easy to cool down.||REFERENCES runnersworld.com and womensrunning.com|
I start this training schedule on Monday. My rest/xt days will mostly consist of power yoga which not only stretches but strengthens. I plan to fore go an official weight training program during this training because I find the soreness from weight training inhibits my running ability. I think the combo of running plus power yoga will work perfectly for me.
To any runners out there what kind of training works best for you?