Here is the training schedule I do for a half marathon. You can find several other schedules if you look online. But I like this because it's simple and I'm not really working on speed. As I said before, I'm a slow runner. I training at a 12:30 - 12:45 minute pace. But I ran the half last year at about an 11 minute pace. My husband says it's good to train slower than your race pace. It builds endurance. Also, after I run (especially the longer harder runs) I eat or drink a good source of protein to help my muscles recover. They say that chocolate milk is a perfect recovery drink because of the carbs and protein ratio. I like to drink a Shaklee protein drink (look for more on that tomorrow!).
This schedule is running 4 times a week on any days. I like to do my long runs on saturdays because of the time it takes.
I just realized that I'll have to start this on Jan 10th to train for the Indianapolis Mini-Marathon that I'm signed up for. Yikes, that's coming up!
Week 1 Week 6 Week 11 Week 16
2 miles 4 miles 4 miles 5 miles
2 miles 3 miles 3 miles 5 miles
3 miles 6 miles 9 miles 8 miles
2 miles 3 miles 4 miles 4 miles
9 miles 16 miles 20 miles 22 miles - weekly totals
Week 2 Week 7 Week 12 Week 17
2 miles 3 miles 5 miles 3 miles
2 miles 2 miles 4 miles 2 miles
4 miles 7 miles 9 miles 13.1 miles - Race Day
2 miles 3 miles 5 miles
10 miles 15 miles 23 miles - weekly totals
Week 3 Week 8 Week 13
2 miles 4 miles 5 miles
2 miles 3 miles 4 miles
5 miles 7 miles 10 miles
2 miles 3 miles 4 miles
11 miles 17 miles 23 miles - weekly totals
Week 4 Week 9 Week 14
3 miles 4 miles 5 miles
2 miles 3 miles 5 miles
5 miles 8 miles 10 miles
3 miles 3 miles 4 miles
13 miles 18 miles 24 miles - weekly totals
Week 5 Week 10 Week 15
3 miles 4 miles 5 miles
2 miles 3 miles 4 miles
6 miles 8 miles 10 miles
2 miles 4 miles 3 miles
13 miles 19 miles 23 miles - weekly totals
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