I created a 4 week half marathon training plan that will incorporate FGF at least 3 days a week (sometimes 4 days) and running 3 days a week. I used my book “Run Less, Run Faster” to come up with the actual workouts and paces. Since I haven’t raced a 5K on fresh legs, I don’t know what my exact paces should be. I am planning on attempting a 5K tomorrow so hopefully I will have a gauge of what I should start off with for paces. I tentatively have paces penciled in a 21:00 min 5K, although I hope I can faster than that.
I have no intentions of running more than 35 miles a week for the rest of the summer. Realistically my mileage will hover around 30 miles. My training plan will start the day of the Helvetia ½ Marathon on 6/8 and will end on 7/6 at the Negative Split ½ Marathon. I think that the 4 week test run will give me a good idea of what I can tweak if something isn’t working. After the Negative Split ½ I will come up with another plan that will get me through Spokane to Sandpoint.
I created three rough drafts for my training plan. I am still not sure which one I will go with.
Option number one sticks to the same training cycle that I have previously used, but swapping my Long Run to Sunday versus Saturday:
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Long Run
|
FGF
|
FGF
|
Intervals
|
FGF
|
Tempo
|
OFF
|
I think option two enables even more recovery time:
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
OFF
|
FGF
|
Intervals
|
FGF
|
Tempo
|
FGF
|
Long Run
(FGF?)
|
However, I do like the looks of draft number three:
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
OFF
|
FGF
+ Easy run 3-5 miles
|
AM: Intervals
PM: FGF
|
Easy run
3-5 miles
|
AM:
Tempo
PM: FGF
|
OFF
|
Long Run
(FGF?)
|
I felt pretty good when I doubled up my run and FGF a couple of times during Windermere training. The only bad thing is that I am awful at waking up early in the morning to run. I hit snooze for at least an hour and that isn't a joke.
Here is a list of some tentative races:
6/8 Helvetia ½ Marathon (Portland)
7/6 Negative Split ½ Marathon (Spokane)
7/14 Missoula ½ Marathon (Missoula-tentative)
8/10 SeaWheeze ½ Marathon (Vancouver-tentative)
8/23-8/24 Spokane to Sandpoint Relay (running on a female ultra team)
9/15 Sandpoint ½ Marathon (Sandpoint)
10/5 Leavenworth ½ Marathon (Leavenworth)
Those are the “big” races at least. I think my “A” races will be the Negative Split and Sandpoint. I ran Sandpoint back in 2011 and know the course. I am also going to sprinkle in the occasional 5 & 10K distances.
Questions for you:
Do you make your own training plan?
Which plan would you select from above?
--Tasha
I'll be running helvetia too! My first time! Good luck!
ReplyDeleteGood luck to you too Kayla! It is one of my favorite half marathons. Run with Paula always does such a terrific job putting on events.
DeleteI have grown to not really be a fan of training plans, and I just enjoy doing my thing. But when I am training, I need the structure, so I even make it or find one online!
ReplyDeleteI usually need to have a plan for the structure and so that I don't over train myself. I do like to just do my own thing so if I at least have guide lines then I am good.
DeleteI've put together a plan before but usually enlist a running coach friend to help tweak it. You could be a half fanatic!
ReplyDeleteI qualified for the half fanatics years ago, but I just never had the desire to be one officially. :-)
DeleteI've always put together my own training plan, gleaned from different sources of course.
ReplyDeleteI think all three have their benefits. It all depends on how you are feeling. The last one is going to tax your body the most, as you know. I would caution having a long run and FGF on the same day. Not sure if that is what you meant above as a possibility on the last two options for Saturdays? Just speaking from my own experience. You know your body best :)
I like the third plan because I actually did better when I did the double days. That way an easy day was truly easy. If I am sore I can skip the run and ride my bike or only run 2-4 miles. IF I had my Saturday LR completed by 9:30 or 10:30 then I could do FGF. I realize that won't happen every week. :-)
DeleteI'm excited to see which plan you choose and how your body feels! :)
DeleteProbably going with #1 :-)
DeleteI like your 3rd plan, too. And I'm a fan of the Run Less Run Faster = Much needed rest days :) You could even make one of them an active rest yoga day. I just put together the majority of my marathon plan and I'm doing 3 run days for the first few weeks to get my mileage up a bit and then upping to 4 days but one is an optional intervals/hills - has a Yoga/active rest on M, LR on Sat, a cross train on Sun, and a full off day Fri. Running 5 days a week would put me in injury city.
ReplyDeleteI like the sounds of you marathon plan. I think that running 3 days per week is perfect. It is definitely ideal for me. I usually take either Friday or Saturday or even Sunday off. Right now I have decided against plan #2 so it will either be #1 or #3. The problem with #3 is getting my rear out of bed in the morning...
DeleteI'd go with plan #1, but that's because I'm so paranoid about injuries that I'm afraid to run more than 3 days a week, and I prefer Saturday long runs! I usually try to run M,W,Sa so that if something gets off in the schedule I can still get my long run in on Sunday with always having a full recovery day. All of these plans should be just fine though! :) I didn't see any triathlon plans on the schedule though....
ReplyDeleteI am leaning towards #1. #2 is already tossed. So many decisions!
DeleteNot sure about a triathlon this summer. I got too busy and couldn't find one that would work with my schedule. Boo.
Have you tried out McMillan's calculators for paces also? I think my next training plan will combine that with Run Less, Fun Faster....which is definitely a GREAT book! I like to swim and lift weights too, so running 5 days a week is not always appealing to me!
ReplyDeleteYes I have used McMillan's running calculator. I have utilized it a lot previously. It is a really handy tool. I love the RLRF book too!
DeleteWow! That is a fun race schedule! How do you create your training plans? I find this confusing. And I COMPLETELY hear you on the snoozing for an hour :)
ReplyDeleteI use Run Less, Run Faster and look at my old training schedules to come up with new ones. Tweak what worked and didn't work. :-)
DeleteI like seeing your plan with cross-training because I only have 3 runs in my workout week (long run, temp, intervals) and cross train the other days. I always worry I'm not a 'proper' runner if I'm not running more days than not but it just works better for me, and for injury prevention!
ReplyDeleteCross training should be included in your running schedule because it makes you a stronger runner and does help with injury prevention. I am always shocked that more people don't incorporate it with their running. I am glad that you do, your running will benefit from it in my opinion. Running 3 days a week is perfect for me and helps me fight off fatigue. You are definitely a runner even if you only run one day a week. At least in my opinion.
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