13.1 Training Plan

Page

The Plan

This is the plan that I was given by a group at my gym that I used prior to my first half marathon in the fall of 2011 and again in the fall 2012.  Without this plan and the motivation of the group dynamic, I would have never become a runner, and no telling what my life would be consumed with today.  This is a plan catered to  a beginning runner.  I’m using a modified version of this plan to prepare for my races this season as well.

  • You will run 4 times per week – 2 short, 1 medium, 1 long
  • You may schedule these runs in whatever order best fits your life, but try to have a running rest day before and after the long run.  If you like cross training, you can do that the day after the long run.
  • Once I hit double digits on the long run, I will usually do 30-45 easy minutes on the recumbent bike.
  • I do my long run on Saturdays (since the race is on a Saturday) and the medium run on Wednesdays.
  • Learn to like rest days – they are important.
  • This plan is the minimum you need to do to be prepared – in addition, feel free to add one cross-training day (spinning, rowing, elliptical, etc.) and two strength days.  The 2-3 weeks prior to the race, I will not do any strength training.
  • STRETCH! Stretching is often overlooked, but is vital.  Your muscles will thank you.
  • If you would like you may substitute ONE short run per week with a cross-training session of at least 45 minutes so if you have a favorite class at the gym to take, it is raining, or you’re just not feeling the run, feel free to substitute, but only once per week.
  • For any runs over 1 hour, you should eat a banana, toast w/ peanut butter, etc. 30 minutes prior to running for energy.  Also, your preferred running fuel (gels, chews, etc.) should be used during the hour plus runs as well.
  • Stay hydrated.  Drinks lots of water daily and have water available during runs.
      Week       Short 1          Med        Short 2          Long          Total
Week 1

2

2

2

3

9

Week 2

3

3

2

4

12

Week 3

3.5

3.5

3

5

15

Week 4

3

4

3.5

5

15.5

Week 5

3

4

4

6

17

Week 6

4

4

4

7

19

Week 7

4

4.5

4

8

20.5

Week 8

4

5

4

8

21

Week 9

4

5

4.5

9

22.5

Week 10

4

5

5

10

24

Week 11

4

5.5

5

10

24.5

Week 12

4.5

5

4.5

11

25

Week 13

4.5

5

4.5

12

26

Week 14

4.5

5

4.5

12

26

Week 15

4

5

4.5

10

23.5

Week 16

4

5

4

8

21

Week 17

3

4

3

6

16

Week 18

4

3

Walk 2

RACE!

22.1

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