Question for planning a half-marathon training schedule

phlumpet

Most training schedules I've found on websites include alternating run, rest and cross training (cardio) days which build up to a half-marathon distance.

But they all seem to leave out high intensity intervals that I've been hearing about, or hills. And does cross training include plyometrics or is that too much of a "weight bearing" exercise?

When can I do weight bearing exercises? On my rest days? Running days? Both?

Thanks

agthorn

Hal Higdon's training programs include 2 days a week of strength training: http://www.halhigdon.com/halfmarathon/ The intermediate and advanced plans also include speed intervals.

sufikitkat

Your rest days means a rest day from Running mostly. For my half marathon training (my first one just this past weekend), My schedule looked like this:

Monday: Strength Training Boot Camp (they would have use run around the building and some suicides as part of the class too)
Tuesday: 3-4 miles easy run
Wednesday: Same as Monday
Thursday: 3-4 Mile Tempo/Speedwork/Fartlek run
Friday: Same as MW, plus yoga
Saturday: Long run
Sunday: Easy Recovery run

I found a way to exercise everyday so I stayed motivated for my next run. Ultimately, how your body feels and reacts to the training will determine how you rest and what workouts you can do. Hope this helped!

pardun

Have you checked out www.coolrunning.com ? They have training plans for 5k, 10k, half Marathon and Marathon, each from beginner to competitive. I just glanced at the beginner one and it has fartleks and hills and all that in the training plan.

As for the rest of your question, I'm sorry, I don't have an answer.

phlumpet

Your rest days means a rest day from Running mostly. For my half marathon training (my first one just this past weekend), My schedule looked like this:

Monday: Strength Training Boot Camp (they would have use run around the building and some suicides as part of the class too)
Tuesday: 3-4 miles easy run
Wednesday: Same as Monday
Thursday: 3-4 Mile Tempo/Speedwork/Fartlek run
Friday: Same as MW, plus yoga
Saturday: Long run
Sunday: Easy Recovery run

I found a way to exercise everyday so I stayed motivated for my next run. Ultimately, how your body feels and reacts to the training will determine how you rest and what workouts you can do. Hope this helped!

Thanks! I like this schedule. I have 30DS and P90X which I use for strength training and it seems like with this schedule I could still incorporate those. Did you ever do any cross-train cardio activities?

KimertRuns13_1

For my last training (race is on Sunday) I used the training plan in the August (or could be July) edition of Runner's World magazine. On one of the EZ run days I did interval/speed training. Just because it isn't ON the plan doesn't mean you can't work it in there yourself. Just change one of the workouts or two even (if you've been running a while) to suit your individual needs.

Good luck!

sufikitkat

Thanks! I like this schedule. I have 30DS and P90X which I use for strength training and it seems like with this schedule I could still incorporate those. Did you ever do any cross-train cardio activities?

My boot camp classes include cardio. They are stations and will bring in a spinning bike sometimes, we also do some pretty cardio intense warm-ups..similar to Insanity exercises. I used to spin on cross train days but My schedule doesn't match with the classes anymore.

rybo

On my off running days I typically did strength training or yoga.
You can always sub in hills or intervals on one of your running days, many programs are set up very broad & very basic. You can always add/subtract what you think you need.