Well, so far I have exactly one official 5k race under my belt. I was scheduled to run in three others, but in each case it rained.
So I got in to a conversation (via Facebook) with an old friend who I ran in the 5k with and she tells me that she will be running in a half marathon this October in Rhode Island:
http://www.halfmarathons.net/usa_half_marathons_rhode_island_amica_half_marathon.html
She said I should run in it too. Of course I said she’s nuts. I could NEVER run 13.1 miles! Not by October. I should run in a few more 5ks and some 10ks, etc.
She laughed at me. Then pointed me to a website that helps guide you through training for the half marathon.
I looked over the 9 week training schedule and decided to see if I thought there was any hope of being ready in time.
I spent a couple of weeks following the schedule as best as I could and now find that I am at the 7 mile mark – much to my pleasant surprise. In fact I can’t believe how well it’s been going. At this rate I believe I can run this half marathon by October.
So what am I doing for the training? Essentially, following this schedule:
|
Week
|
M
|
T
|
W
|
T
|
F
|
S
|
S
|
Total |
|
1
|
Rest
|
2 miles. 5-7×1:00 AI, 2 miles
|
Rest
|
4 miles + 4 GP
|
Rest
|
3-4 miles
|
6-7 miles
|
19-21 miles |
|
2
|
Rest
|
2 miles, 5-7×1:00 AI, 2 miles
|
Rest
|
4 miles + 4 GP
|
Rest
|
3-4 miles
|
6-7 miles
|
19-21 miles |
|
3
|
Rest
|
2 miles, 2x[1:00, 1:30, 2:00] AI, 2 miles
|
Rest
|
4 miles, incl. 4×1:00 AI + 5-6 GP
|
Rest
|
5-K race
|
4-5 miles
|
22-24 miles |
|
4
|
Rest
|
3 miles,3x[2:00, 2:30] AI, 2 miles
|
Rest
|
5-6 miles, incl. 4×1:30 AI + 6 GP
|
Rest
|
3-4 miles
|
7-8 miles
|
24-26 miles |
|
5
|
Rest
|
3 miles, 3x[2:00, 2:30] AI, 2 miles
|
Rest
|
5-6 miles, incl. 4×1:30 AI + 6 GP
|
Rest
|
3-4 miles
|
7-8 miles
|
24-26 miles |
|
6
|
Rest
|
3 miles, 2×2:00 AI, 2×2:30 AI, 1×3:00 AI+6 GP, 2 miles
|
Rest
|
5-6 miles + 4 GP
|
Rest
|
10-K race
|
4 miles
|
27-30 miles |
|
7
|
Rest
|
3 miles, 2x[2:00. 3:00, 4:00] AI, 2 miles
|
Rest
|
6 miles, incl. 4×2:00 AI + 6 GP
|
Rest
|
5-6 miles
|
9-10 miles
|
32-34 miles |
|
8
|
Rest
|
3 miles, 2x[2:00. 3:00, 4:00] AI, 2 miles
|
Rest
|
6 miles, incl. 4×2:00 AI+ 6 GP
|
Rest
|
5-6miles
|
9-10 miles
|
32-34 miles |
|
Taper
|
Rest
|
2 miles, 4×1:00 AI
|
Rest
|
2 miles easy, 4 x GP
|
Rest
|
2miles
|
Half-marathon race
|
AEROBIC INTERVALS (AI) You push the pace. But just a little. Find a tempo that feels somewhere between comfortable and “Hey, I’m workin’ a little here.” Don’t run this too hard. Adding too much intensity while you’re also increasing mileage is a recipe for injury. When you finish the timed AI, jog very slowly until your breathing returns to normal, then work back into your regular pace.
GENTLE PICKUPS (GP) At the end of your run, walk for several minutes, then slowly increase your leg turnover on a flat stretch for 100 meters—the straightaway on a track—up to the point where you start to breathe hard. Hold it there for 10 to 20 meters, then gradually slow down. Walk to full recovery before you start the next one. Both AI and GP will improve your stamina.
So far it’s been working well for me. The days and even some of the mileage I work is a bit different, but just to suit my schedule. But working the AIs in to my runs and the GPs after I believe has been helping both increase my distance as well as improve my pace.
All in all, I fell good after my runs. I will talk about the food and nutrition in my next post.
Stay tuned…
