How's my 1/2 marathon training plan?

SuggaD

I posted this before, but as I continue training, I could really use some more specific experienced advice. My 1/2 marathon is on March 1. I have only recently gotten back into running seriously after an injury. Here's what I've done so far this year to prepare (I ran very little in December):

1/10 - 9.3 miles
1/19 - 6.19 miles
1/21 - 7 miles
1/23 - 8.36 miles
1/26 - 9.1 miles
1/28 - 10.22 miles

Here's what I've got planned so far:

1/30 - 11 miles
2/2 - 6-7 miles
2/4 - 12 miles
2/7 - 9.3 miles (a 15k race, but using it as a training run)
2/9 - 8 miles
2/11 - 6 miles (evening run)
2/14 - 14 miles
2/16 - ?
2/18 - ?
2/20 - ?
2/23 - ?
2/25 - ?
2/27 - Rest Day
3/1 - RACE DAY!

Any critique on my plan and suggestions re: the question marks? As you can see, I only have 3 days a week to train and that's M/W/F. On non-running days, I swim 3x/week, weights 3x/week, and cycle around 100 miles on the weekend. I also walk a lot. My goal is simply to finish strong. I have no goal time and will be running side by side with a friend and will only break away if feeling strong the last 2-3 miles.

cheshirecatastrophe

Have you got a rest day in there? A real, true rest day? Drop one of the run or swim days, perhaps, or make sure one of the swims is EASY. Overtraining will hurt your performance, not help it.

You'll be fine and finish strong--you already can run the distance.

I might also slow down the progression of the long run--spend two weeks at 11, two weeks at 12, etc., especially with the century bike rides in there.

I know you don't have a time goal, but if you wanted, you could change one run per week (not the longest) into a speedwork day. Intervals or the HIIT of running. Even if you're not trying to get faster for this or future races, it could be fun! and help break up the monotony of just plugging and chugging away. Something like 800 (half-mile) repeats where you go hard for half a mile, then easy for a quarter, for 6-8 cycles is a nice set. (with warmup and cooldown).

_Waffle_

I'm really stumped. I have no idea how to incorporate cycling and swimming into a running schedule. If you have a Tri-coach or someone that is more experienced in that genre they could help you out a lot.

Triathlon. Why be good at one sport when you can be mediocre in three? (I kid, I kid)

SuggaD

cheshirecatastrophe wrote: »

Have you got a rest day in there? A real, true rest day? Drop one of the run or swim days, perhaps, or make sure one of the swims is EASY. Overtraining will hurt your performance, not help it.

You'll be fine and finish strong--you already can run the distance.

I might also slow down the progression of the long run--spend two weeks at 11, two weeks at 12, etc., especially with the century bike rides in there.

I know you don't have a time goal, but if you wanted, you could change one run per week (not the longest) into a speedwork day. Intervals or the HIIT of running. Even if you're not trying to get faster for this or future races, it could be fun! and help break up the monotony of just plugging and chugging away. Something like 800 (half-mile) repeats where you go hard for half a mile, then easy for a quarter, for 6-8 cycles is a nice set. (with warmup and cooldown).

Thanks! I typically run intervals at least 1 day a week, but had to drop it to get ready for this race since my base is not where it should be.

No, I don't have a day that I do absolutely nothing. I consider M/W/F/S evenings partial rest as I work out 2x on T/Th/Su. It's so hard to get a true rest day in. Until cycling season starts, its 100 miles total for the weekend. The only thing I could drop is a run as swimming is my master's practices, and I can't miss those. I usually just go a few weeks until I'm tired and need it and then take it.

Will see how the repeated long run looks.

Will definitely give myself more time to train for the next couple and will have a good base by then as I'm not allowing myself to hibernate anymore this winter. lol

SuggaD

_Waffle_ wrote: »

I'm really stumped. I have no idea how to incorporate cycling and swimming into a running schedule. If you have a Tri-coach or someone that is more experienced in that genre they could help you out a lot.

Triathlon. Why be good at one sport when you can be mediocre in three? (I kid, I kid)

haha Because its more fun that way. Variety is the spice of life. And at our age, if its not all about the fun (and free food, bling, and swag), then what is it about? :-)

cheshirecatastrophe

Please please please take a rest day, a real rest day. Evening is recovery time, not rest.

I've had actual overtraining syndrome, not just the gradually accruing costs of not resting, and it SUCKS. Do you fancy getting out of breath climbing out of bed in the morning? How about having to bum rides to work because your heart rate shoots through the roof if you so much as touch foot to bike pedal? Instant reset from superfit to zero.

The world will not end if you swim or run twice a week instead of three times, I promise. Yes, you can run a half on 2x/week of running, especially with cross-training. I did, and thumbed my those at 2 hrs as I didn't even come near it. (I am not fast.)

workout_junkee

You 100% need a total rest day to avoid injury. Your running likely improve also.

Honestly there is no need to peak over 12 or 13 miles unless you want. Make sure to start tapering a few weeks prior.

rybo

While rest is important, if you have been very active at this level for a long time then just listen to your body about rest days. Sometimes an easy swim or short easy run can count as active rest. If you feel run down then take a full rest day

_Waffle_

workout_junkee wrote: »

You 100% need a total rest day to avoid injury. Your running likely improve also.

Honestly there is no need to peak over 12 or 13 miles unless you want. Make sure to start tapering a few weeks prior.

If she wants to finish feeling strong I think it would be a great benefit to do more than the 13. Running casually isn't the same as racing. I do a 13+ mile run nearly every weekend. I realize that's not for everyone but running more casual miles makes running much easier.

Tapering. If you're running more than 13 in practice then give yourself a week and a half before the race of easier workouts and less miles for recovery. If you're not running 13 till race day then running 12 the week before is typical in quite a few plans.

SuggaD

rybo wrote: »

While rest is important, if you have been very active at this level for a long time then just listen to your body about rest days. Sometimes an easy swim or short easy run can count as active rest. If you feel run down then take a full rest day

This is what I've been doing.

SuggaD

_Waffle_ wrote: »

workout_junkee wrote: »

You 100% need a total rest day to avoid injury. Your running likely improve also.

Honestly there is no need to peak over 12 or 13 miles unless you want. Make sure to start tapering a few weeks prior.

If she wants to finish feeling strong I think it would be a great benefit to do more than the 13. Running casually isn't the same as racing. I do a 13+ mile run nearly every weekend. I realize that's not for everyone but running more casual miles makes running much easier.

Tapering. If you're running more than 13 in practice then give yourself a week and a half before the race of easier workouts and less miles for recovery. If you're not running 13 till race day then running 12 the week before is typical in quite a few plans.

Thanks! Going to have my last long run, about 14-15, 2 weeks out. Then shorter runs for the duration, with 3-4 days complete rest (walking and swimming only).

questionfear

Definitely take some rest days in there.

I would also make sure to stick with those midweek runs in the 7-8 mile range. I haven't run a half marathon in a while (stupid "life" getting in the way ) but when I was running a lot more and did 4 in a year, my strongest ones were definitely the ones where I had a mid week 7-8 miler in there consistently. I was also running 4-5 days a week, so my schedule was more like speedwork (shorter day)/7 miles/rest day/7 miles/5 miles/long run/rest day.

Given how active you are overall, you'll be just fine to complete the half on your training. See how you feel at the end of the race and then you can tweak your training to cover your weak points for the next race (or use the 15k as a benchmark and guide as well). Personally, my biggest issue in longer races is that I will consistently start too fast, then I lose momentum around mile 10, then pick it back up at mile 12 but curse the whole last mile.

The only other thought I have is that if you plan to truly race the 15k, maybe don't do a 12 mile long run a few days beforehand. You could do a shorter run, then do a mile or two warmup the day of the 15k and a mile or two cooldown to get your 12 in that way. But a long run followed by a hard race is a lot.

glevinso

Seems like a lot of longer days. If you were just a runner you would need a lot more running to build the fitness in there but as a triathlete much of your base fitness can be done on the bike or in the water.

That said, I would personally be thinking more shorter runs, one tempo or speed day, and one long.

Something like 3 runs a week where you run just 3 or 4 miles easy. One day where you put down a tempo effort (like 6-8 total miles where the first and last are easy and the middle miles at goal pace or faster) and then one long run that you build up steadily up to maybe 12 or even 16 miles.

Those days where you have the easy runs are also the days you can cycle or swim.

For what its worth I never take a FULL rest day except for after a hard race. Two or three times a month I will have one day where all I do is a 20-minute core workout, and no runs, rides or swims. So I guess technically that is a rest day, but I still have some sort of session to do even if its just 20 minutes of core work.