Half-Marathon Training // Week 1

Hello there. Happy Monday, Happy June! Ahh, it’s one of my favorite months — if not at the top of the list. It’s birthday month, after all, and includes the official start to summer.

Memorial Day 8-miler with my cheerleader, P

Last week, on Memorial Day, I officially began training for my 7th half-marathon. I am using an 11-week training plan via Smart Coach. As I mentioned before, I won’t be following it to a tee, but as a rough guide. Week 1 went well (i.e. no major knee pain): I covered 19 miles (2 more than prescribed) between 5 runs, but my strength/cross-training was not there. Ergh, I know the importance and impact strength training has on my performance, yet it was not in existence last week; now my body is totally craving it — squats, push-ups, burpees, kettlebells, barbells, dumbbells, yes please. I don’t want to run myself to the ground this early in the game by not balancing my mileage with a variety of muscular conditioning.

Since I took care of my 2 mile run for Week 2 on Sunday, I only have 3 runs to tackle this week. My plan is get in an equal amount of strength training during Week 2.

Half-Marathon Training | Week of May 25

I did not do the 4 runs in the order of the training schedule, but I completed them all in addition to Week 2’s easy 2-miler. Sometimes I ran faster than prescribed and some I ran slower, so I think it all evens out ;) I ran my temp run at 7:30 pace (instead of 7:11) — my body isn’t there yet.

Monday – 8 mi. outside, 8:44 pace

Tuesday – 2 mi. treadmill, 8:34 pace + 0.5 mi. walk

3 x 10 reps with med ball:

• squats
• v-ups
• uneven push-ups

Wednesday – Rest

Thursday – 5 mi. treadmill (tempo), 39:20 total

• 1 mi. warm up
• 3 mi. @ 7:30 pace
• 1 mi. cool down

Friday – 60 minute yoga class/Rest

Saturday – 2 mi. outside, 8:15 pace

Sunday – 2 mi. outside, 8:55 pace (slow Mile 1; low 8:00s Mile 2) + 60 minute SUP

and the week before training began… 

Workouts | Week of May 18

Monday –

• 20 minute Stair Master
• 20 minute treadmill (alt. 5 min run 8-9mph / 5 min. walk)

(3x)

• 10 front shoulder raises, 10lb.
• push-up + straight arm extension, 10lb.
• 10 reverse lunge + bicep curl, 15lb.
• 10 high pulls, 10lb.
• 10 squat jumps

Tuesday –

• burpee/squat challenge (squats/thrusters, 25lb.)
• 10 min treadmill run (1-10 incline) + 5 min walk

Wednesday –

• 10 min Stair Master
• 10 min treadmill walk

(3x)

• 10 deadlift, 50lb.
• 10 sumo squats, 25lb.
• 10 reverse lunges, 50lb.
• 10 jump squats
• 10 jump lunges

• 50 cable crunches, 30lb.
• 25 cable core twists (each side), 15lb.
• 25 cable woodchoppers (each side), 15lb.
• 25 stability ball tucks

Thursday –

• 25 minute outdoor run/walk (Rest)

Friday –

• 10 x 20 cable ab crunches, 30lb.
• 20 minute treadmill (run/walk)

(3x)

• 12 stab ball squats, 20lb.
• 12 stab ball jump squats
• 12 stab ball burpees
• 12 curtsy lunge, bicep curl, 15lb.

(3x)

• 6 snatches (each side), 20lb.
• 6 thrusters, 40lb.
• 6 burpees

Saturday – Rest

Sunday – 60 minute walk/Rest