Here’s the 12-week training schedule I’ll be following for the next 11 weeks (I’ve already completed Week 1). In order to hold myself accountable, I’ll post an updated chart at some point in the future of what I actually ran, my pacing for each run, and what activity I did on my cross-training Sundays. Hopefully the distances will be pretty similar, if not identical!
Join me on my journey to run a half-marathon. In this series, I’ll be outlining my training program and loggin my progress along the way in order to (1) hold myself accountable, (2) seek help/advice from any readers who may be more experienced, (3) connect with any readers who are also in training and looking for support/encouragement.
Disclaimer: I don’t claim to be an expert in the slightest degree. I’ve only been running seriously for the past few months, so I’m still new to the whole thing. If you have any advice, I would be more than happy to hear it in the comments below.
I’ll go into the specific training plan I’m using in the next post, but for now, here are some fundamental tips I’ve picked up about training wisely for a half-marathon:
- The Shoes. Choosing the right gear is important, but the shoes are perhaps the most essential. I decided to do the barefoot thing all out for this training program so I’ll be alternating between my Vibram FiveFinger Sprints and my New Balance Minimus. Since I feel fairly educated about the risks and adjustments associated with barefoot running, I think I can make these two shoes work for the long distance.
- Cross-Training. I will devote every Sunday to cross-training, which for me will probably be swimming, a yoga/pilates combo, or maybe just a visit to the gym where I will rotate between spinning, weights, the erg, etc.
- Mid-Week Training. My base distance will be 3 miles. During my mid-week training, I will stick mainly to this distance while slowly increasing my pace, elevation, etc.
- Race Pace. Since my ultimate goal is a half-marathon, my race pace will be 9:00/mile. One day a week, I will run the assigned distance at this pace.
- Rest Days. The rest days are as important as the running days. When I first started running, I tried to run every day of the week. To my surprise, I ran stronger after my first rest day that I had been running previously. Rest days are essential for our muscles to regenerate and get stronger.
- Indoor v. Outdoor Training. I’m conflicted over how much training to do on my treadmill v. outdoors. While I enjoy running on the treadmill because it tracks my distance, pace, and elevation exactly, I recognize that the treadmill is somewhat easier in that the “conditions” are always perfect: no wind, average temperature, humidity, etc. In addition, the treadmill provides more “give” and is thus a little gentler on your knees and ankles, you never have to run downhill (which I find very hard on my ankles), and instead of learning how to keep your own pace, the treadmill electronically determines it for you. I’m going to try to strike a balance between the two – maybe three treadmill and two outdoors days each week.
- Races. A lot of sites recommend running shorter races (5k or 8k, for example) before your half marathon in order to (1) have a concrete goal for the near future, (2) make sure you are comfortable in the race atmosphere and you know the proper protocol, and (3) check your time/progress. I’ve just signed up for an 8K (“Into the Wild Rockin’ Summer Race”) on September 5th, so I have 15 days to prep for that.
Training begins tomorrow – see you on the track!
Sites I’ve found useful: