Thursday, October 6, 2011

6.5 weeks to Philadelphia

I don't know why I've put off picking a training plan.  It's really not going to make or break the next 7 weeks; this year I have made progress in my half marathon times using different training plans.  I think I need to remind myself that.

I've been looking at:
  • Hal Higdon's advanced half marathon plan 
    • used for April & May half marathons
    • some long runs were to be run with last quarter at race pace
  • The plan from Women's Running magazine
  • The FIRST half marathon training program (Run Less Run Faster)
    • I read the book this summer
    • similar to the Women's Running plan
    • long runs should be run slightly slower than race pace
Some differences--
FIRST + Womens Running: 3 runs/week, longest run 15 miles
Hal Higdon Intermediate/Advanced: 5-6 runs/week, longest run 2 hours

I think since I just renewed my gym membership, I'm inclined to go with a plan with fewer runs/week so I can also utilize spin + boot camp classes for cross training. 

Since I took 2 weeks off of real training (but upped the cross training) I am hesitant to throw in a 15 mile run in only a few weeks, as the fewer-runs-per-week plans call for.


I'm thinking I'll give the FIRST plan a shot, but cut back a little on the longest run.


Monday 
Tuesday 
Wednes
Thurs 
Friday 
Saturday 
Sunday 
miles run 
9/26-10/2 
boot 
camp 
spin 
rest 
spin 
+abs 
rest 
3 mi PRO 
6 mi hike 

10/3-10/9 
boot 
camp 
spin 
3 mi 
spin 
+abs 
6 E
rest 
10 HMP+20 
19 
10/10-10/16 
boot 
camp 
rest
3x[1600, 
400R] 
spin 
+abs 
5@ MT 
rest 
13 HMP+30 
23 
10/17-10/23 
boot 
camp 
spin 
10x[400, 
400R] 
spin 
+abs 
5@ MT 
rest 
10 HMP+20 
22 
10/24-10/30 
boot 
camp 
rest 
or easy 
3x[2000, 
400R] 
rest 
or easy 
2x[1E,2MT], 
1 E
rest 
14 HMP+30 
27 
10/31-11/6 
boot 
camp 
spin 
2x[3200, 
400R] 
spin 
+abs 
5@  MT 
rest 
12 HMP+20 
21 
11/7-11/13 
boot 
camp 
spin 
5x[1k,  
400R] 
spin 
+abs 
2E, 
3@ ST, 1E 
rest 
8 HMP+20 
20 
11/14-11/20 
boot 
camp 
spin 
6x[400,  
400R] 
rest 
3 E
rest 
The Half 
8+13.1

All speedwork (Wednesdays) calls for 10-20 min warm up + 10 min cool down.
R= recovery
MT = midtempo
E = easy
HMP + xx = half marathon pace + (seconds)



I was thinking more about pace too.

I was slightly bummed that I wasn't faster at my half in September.  But, if you recall my 28:07 5k in August... according to Run Less Run Faster, a 28:05 5k predicts a 10:06 pace for a half marathon (2:12:24).  And I ran a 2:12:01 half marathon 5.5 weeks later.  So, really... I performed on par or marginally better than  predicted by my 5k.

The FIRST plan suggests you run at paces based on your current fitness level, not based on a goal time.  So my paces will be based on my 2:12:01 half from 2ish weeks ago.

5 comments:

  1. These are some good plans. I might have to steal one or two.

    ReplyDelete
  2. Um, I freaked out at this post because my 50 miler is the day before your race and 6.5 weeks is SO CLOSE. AHHHHHHHHHHHHHHHHHH

    I mean, I like your ideas for training plans.

    ReplyDelete
  3. yeah for the philly half! i'm excited! this is by far my favorite race!

    ReplyDelete
  4. I wish I was doing the Philly Half, stupid injury - you are gonna do great with any of these plans, I can't wait to hear which works best for you :)

    ReplyDelete
  5. Alecia- I've been happy with both of these plans I've used so far!

    Kara- I was wondering which day the 50 miler was...You'll be running almost 4x my distance, no big deal!

    Kristy- glad to hear you like it so much! It's my first time running this one. Looking forward to a race in the cooler weather.

    Heather- sorry to hear you're out of the Philly half...do you have the option to drop down to the 8k, or is all running on hold now? It's hard to assess which plan works the best, it seems all have helped my times!

    ReplyDelete

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