Training Plan

24 May

I randomly had so many viewers today..hello new blog friends!

I haven’t had anything exciting to blog about today because I have been feeling sick 😦 I didn’t feel well Sunday night, took a sick day from work yesterday then came home from work today and slept for 2 hours.  I think I just have some sort of bug and I hope it goes away soon.  I have had no desire to work out the past two days so hopefully I am feeling up to it tomorrow.

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So with a lack of anything exciting to post today I have decided to post my new training schedule for my 2nd half marathon! I am signed up for the Rock n Roll Half Marathon in Chicago on August 14th.

The plan consists of 4 days of running per week.  This is what works best for my body in terms of not getting injured, there is no way I can run more than 4 days.  I really want to focus on speed so I am doing one speed/race pace workout a week and one tempo run.  My goal pace for the race is going to be 8:30-8:45 so my “speed” work will just be helping me to hone in on this pace or faster than it so by the time I get to my longer runs close to race pace it will feel easier.

I plan on doing one long run from 6-12 miles a week and one easy recovery run.  I am hoping once I get my mileage back up (I have been nursing a hip injury since my last half..first week back to running was last week with 4x of running 1-2 miles) it will be easy for me to get right back into the 10 mile runs but we’ll see how that goes.

I also plan on doing 2x of cross training (elliptical/bike/strength).  I really want to focus on stretching well after all of my runs so I don’t run into the tightness that I had at the end of my last training schedule.

My biggest question is should I do a recovery run after my long run? Or do it on Monday’s?

Should I try and do a 14 mile run?

What do you think of doing a tempo day and a speed day each week..overkill or just right?

If you are an experienced runner please help me out!

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4 Responses to “Training Plan”

  1. movesnmunchies May 25, 2011 at 6:35 am #

    ahh hope u feel bettah! great training plan! for my 1/2 i have a 15 miler.. but idk if im rly gna do it. hahaha.. but i think a 14 miler wud be good! just to prove to urself on race day that uv alrdy done further!

  2. Amy @ Second City Randomness May 25, 2011 at 7:15 am #

    Good luck with the plan! I hated speedwork, so if you feel yourself getting burned out from it (along with the tempo), just switch it up a little! But who knows- you may love it!

  3. Sarah S @RunningOnWords May 25, 2011 at 6:02 pm #

    I always take a day off and do my recovery runs on Monday, but I think that may be a personal preference thing.

  4. jeri June 1, 2011 at 8:38 pm #

    oooh my favorite kind of posts…. the ones that I get to pretend I know what I’m talking about. 🙂

    I’ve always been one to rest the day after long runs, but I can see how doing a short 2-3 miler would be nice to get the junk out of your legs. I know my legs still feel really heavy on monday for my next run. Personally I like to do speedwork 2x/week when I’m training for shorter distance races 5k-half, but I’ve found that really ups my chances of injury tweaks. I’d say no until the hip is really 100%.

    And I SO WISH I was doing this half. How fun. 🙂 Stupid money not growing on trees. 😛

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