The Thunder Road Half/Full Marathon is November 14. Since I don't run AT ALL, I chose a 20 week run/walk method. Most of the schedule comes from the Couch to Half Marathon training plan, though I've tweaked the days and a few of the distances.
Here is the training schedule I intend on following:
Date
|
Monday
|
Tuesday
|
Wed.
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
Week 1
|
XT
30+ min
|
30 min
10x (R1/W2)
|
XT
30+ min
|
30 min
10x (R1/W2)
|
Rest
|
3 miles
(R1/W2)
|
Rest/ Yoga
|
Week 2
|
XT
30+ min
|
30 min
10x (R1/W2)
|
XT
30+ min
|
28 min
7x (R2/W2)
|
Rest
|
3 miles
(R1/W2)
|
Rest/ Yoga
|
Week 3
|
XT
30+ min
|
28 min
7x (R2/W2)
|
XT
30+ min
|
28 min
7x (R2/W2)
|
Rest
|
4 miles
(R2/W2)
|
Rest/ Yoga
|
Week 4
|
XT
30+ min
|
28 min
7x (R2/W2)
|
XT
30+ min
|
30 min
6x (R3/W2)
|
Rest
|
4 miles
(R2/W2)
|
Rest/
Yoga
|
Week 5
|
XT
30+ min
|
30 min
6x (R3/W2)
|
XT
30+ min
|
30 min
6x (R3/W2)
|
Rest
|
5 miles
(R2/W2)
|
Rest/ Yoga
|
Week 6
|
XT
30+ min
|
30 min
6x (R3/W2)
|
XT
30+ min
|
30 min
5x (R4/W2)
|
Rest
|
5 miles
(R3/W2)
|
Rest/ Yoga
|
Week 7
|
XT
30+ min
|
30 min
5x (R4/W2)
|
XT
30+ min
|
30 min
5x (R4/W2)
|
Rest
|
6 miles
(R3/W2)
|
Rest/ Yoga
|
Week 8
|
XT
30+ min
|
30 min
5x (R4/W2)
|
XT
30+ min
|
30 min
5x (R4/W2)
|
Rest
|
6 miles
(R4/W2)
|
Rest/ Yoga
|
Week 9
|
XT
30+ min
|
30 min
6x (R5/W1)
|
XT
30+ min
|
30 min
5x (R4/W2)
|
Rest
|
4 miles
(R4/W2)
|
Rest/
Yoga
|
Week 10
|
XT
30+ min
|
30 min
6x (R5/W1)
|
XT
30+ min
|
36 min
6x (R5/W1)
|
Rest
|
7 miles
(R4/W1)
|
Rest/ Yoga
|
Week 11
|
XT
30+ min
|
36 min
6x (R5/W1)
|
XT
30+ min
|
36 min
6x (R5/W1)
|
Rest
|
8 miles
(R4/W1)
|
Rest/ Yoga
|
Week 12
|
XT
30+ min
|
30 min
6x (R5/W1)
|
XT
30+ min
|
35 min
5x (R6/W1)
|
Rest
|
5 miles
(R4/W1)
|
Rest/ Yoga
|
Week 13
|
XT
30+ min
|
35 min
5x (R6/W1)
|
XT
30+ min
|
35 min
5x (R6/W1)
|
Rest
|
9 miles
(R5/W1)
|
Rest/ Yoga
|
Week 14
|
XT
30+ min
|
35 min
5x (R6/W1)
|
XT
30+ min
|
40 min
5x (R7/W1)
|
Rest
|
6 miles
(R5/W1)
|
Rest/ Yoga
|
Week 15
|
XT
30+ min
|
40 min
5x (R7/W1)
|
XT
30+ min
|
40 min
5x (R7/W1)
|
Rest
|
10 miles
(R6/W1)
|
Rest/
Yoga
|
Week 16
|
XT
30+ min
|
40 min
5x (R7/W1)
|
XT
30+ min
|
36 min
4x (R8/W1)
|
Rest
|
7 miles
(R6/W1)
|
Rest/ Yoga
|
Week 17
|
XT
30+ min
|
45 min
5x (R8/W1)
|
XT
30+ min
|
45 min
5x (R8/W1)
|
Rest
|
11 miles
(R7/W1)
|
Rest/ Yoga
|
Week 18
|
XT
30+ min
|
45 min
5x (R8/W1)
|
XT
30+ min
|
44 min
4x (R10/W1)
|
Rest
|
12 miles
(R7/W1)
|
Rest/ Yoga
|
Week 19
|
XT
30+ min
|
44 min
4x (R10/W1)
|
XT
30+ min
|
44 min
4x (R10/W1)
|
Rest
|
8 miles
(R8/W1)
|
Rest/ Yoga
|
Week 20
|
XT
30+ min
|
44 min
4x (R10/W1)
|
XT
30+ min
|
44 min
4x (R10/W1)
|
Rest
|
RACE!
Nov. 14
|
Rest/
Yoga
|
I will finish Week 2 tomorrow. Since I love Zumba too much to give it up, I catered the running schedule around it so Zumba would be my cross training (XT) on Monday/Wednesday. I'm using the T25 stretch video for Sunday yoga. I've been using the Runtastic Timer app for the run/walk intervals. Jesse is following the same basic schedule, though his running days are different since we can't both go at the same time. I'll post progress updates occasionally. Happy running!
No comments:
Post a Comment