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Saturday, July 11, 2015

Half Marathon Training Schedule

I've decided to take up running again. It's been four years since my last half marathon (two months before Jackson was conceived). While I don't especially enjoy the act of running, I find it gratifying once I've completed a run.

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! 

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