‘Tis the motto of my life currently. Can I copyright it? It’s simple… to keep calm, I run. It really is the cheapest and easiest form of therapy. Speaking of running, how about I finally reveal my training plan for my upcoming half-marathon!?
On October 17, 2010, my running partner for life [a.k.a. Courtney] and I will be running the Nike Women’s Half-Marathon in San Francisco, CA. We have run 2 halfs together, and this race will mark our third. Unlike the previous two, we will sadly not be able to train with each other this time around, as I am now attending a different university. Running races together is a bucket full of fun, but I think the best part is the time spent together training, side by side – chatting, laughing, pushing our endurance, sweating, and accomplishing. I’m not looking forward to training for 3 months solo, but I must run on.
I will be using the 12-week training plan that the advisor of our running club made for us our freshman year of college [for our very first half]. However, since I have a few more miles on my legs since 2008, I will be turning up the training a notch – I want a PR!
The 12-week training plan from our advisor/best teacher ever is as follows:
- Run 30-45 min. 3-4x/week
- Cross train 1x/week
- Long run 1x/week
In 2008, for our first half, we started our first long run at 50-60 minutes, peaked at 100-120 minutes (10-12 mi.) on Week 9, and then tapered to 80 minutes (8 mi.) by Week 11.
- Rest 1x/week
How My Training Will Differ for Half #3:
- I will be ‘moving’ during training, changing up my routine a bit.
- I don’t have my partner in crime to run with.
- I will have The Resort, which means: a) more cross training b) interval/speed work
My goal is to strengthen my endurance for the remainder of the summer, so it will be easier to maintain when I return to the school scene. While at school, I plan to use spinning as my main form of cross training, the treadmill and indoor track for interval/speed work, and weight training for general strength.
Tentative Long Run Schedule:
- Wk 1: 60 min.
- Wk 2: 65 min.
- Wk 3: 70 min.
- Wk 4: 80 min.
- Wk 5: 90 min.
- Wk 6: 100 min.
- Wk 7: 90-100 min.
- Wk 8: 100-110 min.
- Wk 9: 100-120 min.
- Wk 10 : 90 min.
- Wk 11: 80 min.
- Wk 12: 1/2 Marathon!
I think that basically sums up my training plan for Half #3. Please don’t hold me to it too strictly, as some weeks there may be 2 rest days, some weeks there may be none. Life is going to continue on for the next 3 months as is wishes; I will do my best to stick with my plan, but if it gets sticky, I’ll just run on…
For the next 3-months, you will be able to follow my daily training here.
* * *
Because I’m playing catch-up, Monday was a treadmill interval day:
45-minute run @ 2.0 incline
Set 1: 8 min. @ 6.8 / 2 min. @ 8.0
Set 2: 8 min. @ 6.8 / 2 min. @ 8.2
Set 3: 2 min.@ 6.6 / 2 min.@ 7.4 / 4 min. @ 6.6 / 2 min. @ 7.6 – random!
Walk It Out: 5 min. each @ 4.6, 4.4, 4.2
Today [Running Tuesday!], was a hill repeat day in the forest:
65-minute run, including 4 hill repeats [2 long @ 2 min. / 2 short @ 45 sec.]
I think that does it! Let me know if you have any bits of training advice, or questions about my plan. For my fellow foodies out there, more photos + recipes soon : )
XOXO,
Race Reflections
I Run To Be
Another 13.1
Learning to Live
When Life Gives You Lemons
I envy your running!! I haven’t run in weeks…months? Yikes. I need a buddy like you to run with, especially in this doggone heat! I’m sure you will PR at the half mary :)
Hi Hillary! My name is Liza. I’m new to the blogging community, and I love your blog!
Just wanted to say that I just signed up for my first half-marathon and I love how simple your first training plan is! I think I’m going to adapt it for myself if you don’t mind! Haha.
Do you have any other recommendations, tips, advice? I’m very excited, but very nervous! It’s a little while off — November 21 — so I’ve a little time to work out a good training plan :) Yay. Thanks, Hillary!
Hi Liza –
I don’t know what your running history is, but the original 12-wk plan is definitely not for someone who’s never ran before. If that’s the case, you should search for something else, and start easy/slow! If you are a runner (as in can run a few miles at a time), then I think it would be the perfect plan. It worked great for both Courtney and I — we finished strong, hand in hand. Good luck!
Thanks Hillary! I run most days somewhere between 3 and 6 miles usually, so I’m gonna give it a shot! :)
Oh my! You are my running inspiration! Those are some amazing interval times.
I’ve never trained for a race before, so I really appreciate the training advice. I also thought that training for a marathon would be just day after day of really long runs. Seeing it broken into a “plan” makes it seem more achievable to me. Though my first race will more than likely be a 5K, rather than a half or full.
Best of luck with your training – you will certainly deserve that Tiffany necklace :)
Good luck with the training! This looks like such a good plan! I can’t wait to follow your progress. Good luck and best wishes. Stay injury free!
That sounds like such a good plan because it’s basic, but covers all the bases with still a good way to challenge yourself. Love it.
Good luck with the training! I’m sure you are going to do awesome.
I am using spinning as cross training too. In my opinion, it’s a great way to build cardivascular endurance and leg strength. Do you do any strength training with weights or plyometrics? I take a kickboking class, and while it helps build and maintain muscle, I just don’t want to detract from other efforts.
Good luck with the plan!
I am so impressed! Good luck!
So glad you stopped by my blog to say hi — it led me to yours! :)
I totally feel your pain training solo… I ‘virtually’ trained with my best friend for our first half-marathon in San Diego! While it would have been MORE fun to actually run with her, it was still nice knowing that she was out there running, too!
Good luck with your training! I got a little sad reading this because I loved training for my half-marathon and I love running. However, right after my half-marathon I got a knee injury and haven’t been able to run. Major bummer with a doctor appointment next week. Bleh!
Looks like a great plan! I’m using something similar through Runner’s World. Definitely keep up with strength training. I wish I would’ve started out working on my strength just as much as my endurance. Good luck!
This looks like a great plan! You are going to do awesome! Can’t wait to hear how this goes for you!
So is three months pretty standard for training? I run only about 15 miles a week (used to be 25, but started having hip problems), but I’m in pretty good shape, so I don’t think I’d need much more than a few months. I really want to get a race under my belt, but it seems so scary! Anyway, my question is, how do you stay injury-free when you’re training?
1. I’m not sure if 3 months is ‘standard’, but I think it’s adequate if you ran semi-regularly beforehand.
2. Races aren’t scary – go for it!
3. So far, I’ve been lucky with little to no injuries from running. Certainly listen to your body though – it needs rest! Also, cross training is a great way give your ‘running muscles’ a break, while strengthening others.
I think all works with a plan.
This is awsome! I am also running the NWM, but I’m doing the full. This will be my third time running NWM. It’s such an awsome run and so fun, especially for us girls! When are you going to run a full marathon – you seem strong enough to be training for a full!
I think you’re right… I could run a full if I had the desire, but I’m not at the point in my life where I want to. Perhaps after college (pre-kids), I’ll give it a try. It’s something I’d like to cross off my bucket list : )
Good luck with your training!! Cross training and strength training are definitely super important!! It’s interesting that your plan has minutes instead of miles. I know of others who have trained that way before, but I never have. Sometimes I go out for a 60-min run, etc., but for my long runs, I like to know just how far I went. Is there a reason you chose to do it this way (meaning a benefit)?
No… no particular reason. I do pay attention to my mileage as well, but without a fancy Garmin, I’m not always exact. When Courtney and I trained for our first half, we figured our pace was approx. 10-minute miles, so it was easy to keep track (80 minutes = 8 miles). However, I’m hoping that’s a little different this time around ; )
Looks like you got a great plan! I can’t wait to follow along in your training.
You’re so lucky to have a training buddy like Courtney. I’ve always wanted someone to train with, but my friends haven’t quite caught the racing bug yet, and it’s hard to find someone whose schedule matches yours.
Hillary! I wanted to get in touch with you because I’m 99.5% sure I’m attending the HLS this August! Just wanted to get some more info about the summit, and also because I’m not sure how many college girls will be attending :-D
99.5% sure? Do you have a ticket already, love? What sort of questions do you have about the summit? I may not be the best person to ask, but I can try : ) I think there will be quite a few college/recent grads there — can’t wait to meet you!
I’m doing a half on the same day! My training starts on Sunday… I’m excited!
Awesome! What race are you running?
It’s the Grand Rapids Half Marathon in Grand Rapids, Michigan.
Good luck with training! It was hard when I had to stop training for a half because of my awful knee problems (which I still suffer from). My partner ended up not doing the half that year, he did the full the year after though!
I am really trying to get faster with my running as I seem to have plateaued. Found your blog at the perfect time!