To be honest I have no clue if this plan is going to work out for me, after all I have never trained with a baby! I took that lifestyle change into consideration when I was looking at past training plans I did and made some changes there. I also did NOT want to run 5 days a week and am not really able to incorporate cross training in to the extent I did when I had a gym membership. I also wanted to keep yoga in my plan one day a week as well as some strength workouts (free weights or workout DVDs). I called one column “weekend’” since I am not sure what day will work the best right now but will do long runs Saturday or Sunday weekly.
So with all that in mind here is what I came up with for my 10 week half marathon training plan on June 1st in Calgary.
|Weekend||Day 1||Day 2||Day 3||Day 4||Day 5|
|Week 1||Long run – 8km||Speed run – 4km (S1) 3×2||Yoga||Easy run – 6km & Strength||Strength||REST|
|Week 2||Long – 10km||Speed – 5km (S1) 3X2||Yoga||Easy – 7km||Steady – 6km & Strength||REST|
|Week 3||Long – 12km||REST||Yoga||Easy – 10km||Strength||Speed – 6km (S1) 3×1|
|Week 4||Long – 14km||Speed – 6km (S2) 3X1 & Strength||Yoga||Easy – 10km||REST||Steady – 8km|
|Week 5||Long – 14km||Speed – 8km (S2) 4×1||Yoga||Easy – 10km||REST||Hills- 4km & Strength|
|Week 6||Long – 16km||Speed – 6km (S3) 4×2||Yoga||REST||Easy – 10km||Steady – 8km|
|Week 7||Long – 18km||REST||Strength||REST||Easy – 12km||Speed – 6km (S2) 5×1|
|Week 8||Long – 16km||Speed – 8km (S3) 5×2||REST||Easy 12km||Strength||Steady – 10km|
|Week 9||Long – 20km||REST||Speed – 6km (S2) 5×1||Strength/Yoga||REST||Easy – 14km|
|Week 10||Long – 18km||REST/Yoga||Speed – 6km (S3) 6×2||Easy – 12km||REST||Hills – 6km & Strength|
|Week 11 – Taper Week||Long – 12km||REST||Yoga||Easy – 7km||REST||Easy – 6km|
Long run goal pace is 5:30 mins/km
Speed runs – Believe it or not but I have never really done planned speed runs with a certain pace, I would just do a shorter fast run and leave it at that and it worked. This time I do want to work on sticking to more of a plan since I need to work on my speed. Goal pace for speed runs is between 4:15 (S3) 4:30 (S2) 4:45 (S1) mins/km – I will work up to the 4:15, then run the intervals above (example 3×2 is 3 mins at the speed pace followed by a 2 min recovery).
Easy runs will be ran around a 5:30-5:45 mins/km pace.
Steady runs will be ran around 5:00-5:15 mins/km pace.
Hills… yeah another thing I have never trained for! I always figured if I ran outside I would do enough hills for most races. I also had a long run group I ran with and we did do some hills there. This time around I will do a few hills runs but not overly focused on it.
These are all estimates and goal paces, if I cannot get to these paces I will not worry about it, and change as needed.
Since I cannot really plan exactly what days I will do each workout I have not specified days above. As I get into training I might get into a good groove but for now I will play it by ear. Sometimes day 1 might not followed by day 2 etc…
I am NO expert on training plans, but used my past experiences of what works for me plus balancing being a new Mom, then consulted a few plans I found online to create this plan. I will track what I actually do as well and update as necessary in my weekly workout posts.
And with that – wish me luck!