Hope your week is going great and you’re getting in a lot of quality runs, laps in the pool, bricks, rides, or whatever it is that you enjoy doing!
In my last post I promised to share my training plan for my upcoming half as well as some ideas for pre-run/race fuel. Because I have been running for quite a while now, I have my training down to a science and know exactly what works for me. Of course, depending on the race and my goals for it, my training may change but for the most part I stick to the same general schedule. In each week, I aim for the following…
- 4 runs – easy, speed work, tempo, long
- 2 days of strength training – upper body, lower body
- 1 possible day of cross training – yoga, biking, walking, hiking, etc.
Let’s start with Monday. On this day, I usually complete an easy run, meaning I simply complete a short 3 or 4 miler at a reasonable pace (9:00/min miles). I also usually try to complete a strength training session. An easy run and some time in the gym with the weights ends up being a nice, well rounded workout.
On Tuesday, I like to bang out my speed work and usually do it on the treadmill. I vary the distance depending on my mood but for the most part, I’ll warm up for a mile at an easy pace then introduce the speed. I’ll run .25 of a mile anywhere between a 7.0 or 9.0 (8:34/min miles-6:40/min miles). I’ll then run at a comfortable pace again for the next minute to recover. This completes one set. I make it my goal to run anywhere between 5 and 8 sets. I then cool down with an easy paced mile. Or sometimes I decide that I have had enough and just walk for a few minutes to get my heart rate down.
Wednesday. Oh Wednesday, I love you. I rest on this day.
Thursday is my tempo day. I naturally run this way and therefore enjoy these days. Pretty much, I start out around 9:00/min miles pace for the first 5 to 10 minutes, then bump it up to an 8:30/min miles-8:45/min miles pace for roughly 2 miles. I then bring it back down to the 9:00/min miles until I am home. This is another day I try to get in a decent strength training session.
On Friday, I like to come home from work and crash. So, this is usually another rest day. It also gives me a chance to relax before my long run on Saturday.
Saturday is my favorite run of the week. This is the day I go long. I don’t necessarily place any time constraints on these runs as I like to simply get out there and enjoy.
Sunday is either my cross training day where I’ll do some walking, yoga, hiking….or I might do nothing. I go by how I feel.
This pretty much sums up my weekly workouts when training for a half. I’ll officially kick off my cycle for the OKC half at the end of this month and at that point, I’ll share more detailed information about the actual runs.
Prior to any workout, whether it be short or long, I make sure to fuel up properly. I have found what works for me is some form of carbs and protein. This keeps me satisfied and provides the energy I need without overdoing it. The amount I eat all depends on the distance I’m going and how long I have to digest. No one wants to get side stitches. Those are no fun. I’ve got a few great ideas over on Simple Honest Real…go check them out!
Spelt Chia Seed Pumpkin Muffins eating one with a bit of peanut butter right before a 3 or 4 miler is perfect.
Oatmeal Pancake great for longer runs!
Chocolate Peanut Butter Protein Oats make sure you give yourself ample digestive time for this one. A great source of energy for double digit runs.
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