What type of running schedule do you use?
l3ugjuice
Posts: 233
So now that I've run 2 half marathons (and I do use the term "run" loosely...) I've gotten over the fact that I can actually complete one, and now want to get to where I can run faster. A year ago when I started walking, I could barely walk a mile let alone run any distance whatsoever, so I've come a long way just not where I want to be.
My first half marathon, I did the Hal Higdon method and ran in like 2:32. The last Half marathon, I used the 'runners world' app for my phone and ran in 2:40. That one was misleading though as I had a nice bout with plantar facitis for the last month beforehand and really could not do the long runs as much as necessary to improve.
Now I'm kinda doing my own thing, though. I try to keep up with my weekly mileage, and keep it at around 35-40 (meaning I run 4-6 miles every weekday, take off Saturday then run 7-10 on Sunday morning). But I break them up into different types of runs. One day a week I'll do a tempo run (first mile I just sorta trot at about 11:5 - 12 mins, then do 3-4 @ 9:30-10:00 pace, then a slower cooldown), then one day I'll do a fartlek run, then I do 3 days of an 'easy' pace.
The run I enjoy most is the fartlek, but I'm not sure if I do them right. I use a heart rate monitor, then run at a damn near sprint until I get my heart rate up to about 95%, then walk until it gets down to about 75%, then jog it up to about 80, then run to 95...and just do that over the course of a 5 mile or so run. Those runs are the most fun and actually feel like one hell of a workout. The long 'easy' runs are the ones I'm most likely to get bored with. Over the last few months I've just started doing "Tempo Tuesdays" and "Fartlek Fridays".
So...what do you do for your schedule?
My first half marathon, I did the Hal Higdon method and ran in like 2:32. The last Half marathon, I used the 'runners world' app for my phone and ran in 2:40. That one was misleading though as I had a nice bout with plantar facitis for the last month beforehand and really could not do the long runs as much as necessary to improve.
Now I'm kinda doing my own thing, though. I try to keep up with my weekly mileage, and keep it at around 35-40 (meaning I run 4-6 miles every weekday, take off Saturday then run 7-10 on Sunday morning). But I break them up into different types of runs. One day a week I'll do a tempo run (first mile I just sorta trot at about 11:5 - 12 mins, then do 3-4 @ 9:30-10:00 pace, then a slower cooldown), then one day I'll do a fartlek run, then I do 3 days of an 'easy' pace.
The run I enjoy most is the fartlek, but I'm not sure if I do them right. I use a heart rate monitor, then run at a damn near sprint until I get my heart rate up to about 95%, then walk until it gets down to about 75%, then jog it up to about 80, then run to 95...and just do that over the course of a 5 mile or so run. Those runs are the most fun and actually feel like one hell of a workout. The long 'easy' runs are the ones I'm most likely to get bored with. Over the last few months I've just started doing "Tempo Tuesdays" and "Fartlek Fridays".
So...what do you do for your schedule?
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Replies
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I use the Jeff Galloway method of run/walk. I started out at 4 min of running and 1 min of walking, but my last half I did a 5/1 and got my best pace time yet, 2:21:31, which shaved an incredible 16 minutes of my previous half marathon.
I have completed 6 half marathons, 4 of which if used the Galloway method and have improved with each race. I think the trick is find a method and schedule that works for you.
Next year I am planning to do a full marathon and will use the Galloway Run/Walk method, but use the Hidgon Marathon Novice schedule.
Also, my current running schedule to train for a half is:
Sunday - 6 to 11 miles (doing the run/walk)
Monday - strength training
Tuesday - biking or spin bike
Wednesday - 3 mile run (with sprints/fartleks)
Thursday - rest
Friday - 3 to 4.5 miles (continuous running, easy pace)
Saturday - strength training0
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