Current Training Plan
I finally put together a training plan for my next planned half! I am planning on running this one on November 15th and would like to be under 2:15. Yup, I am that slow!
The plan is based on the Hal Higdon intermediate plan. In terms of paces I plan to run according to the macmillan calculator I am looking at a 5K pace of 9:15 and a 10K pace of 9:30. For long runs I am aiming for around 10:30.
That means for my 400 speed intervals I will want to aim for appx: 2:05 to 2:12. I guess I need to figure out what speed that is on the treadmill.
| Dates | Mon | Tue | Wed | Thur | Fri | Sat | Sun | Miles | | Aug 31 – Sept 6 | Stretch and Strengthen (30 day shred) | 3 mile run (3.11m) | 5×400 5K pace (2.45m) | 3m run + Strength (3.01m) | rest | 3m run or cross (3.07mile)
| 5m run (4.57m) | 15-16 (16.21m) | | Sept 7-13 | Stretch and Strengthen | 3 mile run (3.01 m + strength)
| 30 minute tempo run (3.34 miles) | 3m run + Strength (3.01 miles + strength) | rest | 3m pace or cross (3.03 miles) | 6 m run (6.14 miles) | 15-18 (18.53 miles) | | Sept 14-20 | Stretch and Strengthen | 3.5 mile run (3.67 mile run + strength) | 6×400 5K pace (3.17 miles) | 3m run +strength (3.18 miles) | rest | Rest or 5K | 6m run or rest (6.2 miles) | ~15ish (16.22 miles) | | Sept 21-27 | Stretch and Strengthen (spin class + some arms & core) | 3.5 mile run (3.67 mile run) | 35 min tempo (3.9 miles) | 3m run +strength (3.18 miles) | rest | 3m run or cross (3.15 miles) | 7m run (7 miles) | ~20ish (20.9 miles) | | Sept 28-Oct 4 | Stretch and Strengthen | 4 mile run (4.4 mile run)
| 7×400 5K pace (4 miles)
| 3m run +strength (3.4 miles)
| rest | 3m run or cross (8.01 miles)
| 8m run (3.08 miles) | ~21ish (22.89 miles) | | Oct5 -Oct 11 | Stretch and Strengthen | 4 mile run (4.06 miles)
| 40 minute tempo (5.46 miles) | 3m run +strength (2.43 miles)
| 4.5 mile easy run (4.55 miles) | rest | rest | ~17ish (16.5 miles)
| | Oct12-18 | 10K race! (Turkey Trot) (7.3 miles) | Stretch and Strengthen | 9 x 400 5K pace (5.03 miles) | 3m run +strength (3.01 miles) | rest | 4m pace run
(9.01 miles) | 9m run (3.4 miles)
| 22ish (27.75)
| | Oct19-25 | Stretch and Strengthen | 4.5 mile run (4.11 miles)
| 45 min tempo (5 miles/35 min tempo) | 3m run +strength | rest | 5m pace run | 10 mile run | 25ish | | Oct26-Nov1 | Stretch and Strengthen | 5 mile run | 10 x 400 5K pace | 3m run +strength | rest | 5m pace | 11mile run | 26ish | | Nov2-nov8 | Stretch and Strengthen | 5 mile run | 10 x 400 5K pace | 3m run +strength | rest | 3m pace | 12 mile run | 27ish | | Nov9-Nov15 | Stretch and Strengthen | 4 mile run | 30 min tempo | 3m run +strength | rest | rest | Half Marathon | |
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