March really snuck up on me! Thanks to Lorien for the reminder about next month’s schedule. Some of the trainers will be running a 5K on Saturday the 15th so the schedule is tailored appropriately. The previous terms from the February schedule apply until that race.
The week after the race I left blank for those of us who are behind (me) to catch up and those who ran the race to recover. If you’re racing on the 15th I would recommend a light week of workouts.
After that we get into the heart of the half marathon training schedule. We are using Hal Higdon’s Novice Half Marathon Training Schedule which is tailored for 12 weeks. Since we have much more time than that (38 weeks I think) we are going to repeat each week 3 times. I think this will work well for others who are trying to catch up because then you can just eliminate the repeat weeks. Also, we’re making the switch from running for time to running distances.
Here’s more info on the program from Hal Higdon’s website:
Pace: Don’t worry about how fast you run your regular workouts. Run at a comfortable pace. If you’re training with a friend, the two of you should be able to hold a conversation. If you can’t do that, you’re running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)
Distance: The training schedule dictates workouts at distances, from 3 to 10 miles. Don’t worry about running precisely those distances, but you should come close. Pick a course through the neighborhood, or in some scenic area where you think you might enjoy running. Then measure the course either by car or bicycle. In deciding where to train, talk to other runners. They probably can point you to some accurately measured courses for your workouts.
Rest: Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better–and limit your risk of injury–if you rest before, and rest after.
Long Runs: The key to getting ready to finish a Half Marathon is the long run, progressively increasing in distance each weekend. Over a period of 12 weeks, your longest run will increase from 3 to 10 miles. Don’t worry about making the final jump from 10 miles in practice to 13.1 miles in the race. Inspiration will carry you to the finish line, particularly if you taper the final week. The schedule below suggests doing your long runs on Saturdays, but you can do them Sundays, or any other convenient day, as long as you are consistent. (See “Juggling,” below.)
Cross-Train: On the schedule above, this is identified simply as “cross.” What form of cross-training works best? It could be swimming, cycling, walking (see below), cross-country skiing, snowshoeing, or even some combination that could include strength training if you choose to do it on Wednesdays and Saturdays instead of as indicated on the schedule. And feel free to throw in some jogging as well if you’re feeling good. In fact, on Wednesdays I offer you the option to run or cross-train. What cross-training you select depends on your personal preference. But don’t make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.
Walking: Walking is an excellent exercise that a lot of runners overlook in their training. I don’t specify walking breaks, but feel free to walk during your running workouts any time you feel tired or need to shift gears. When you go to the starting line in your twelfth week, nobody will care whether you run the full Half Marathon; they’re more concerned that you finish! If this means walking every step in practice and in the race, do it! Be aware that I also offer a separate half marathon training program for those who plan to walk all the way.
Stretch & Strength: Mondays are the days on which I advise you to spend extra time stretching–and do some strength training too. This is actually a day of “rest” following your long run on the weekends, so don’t overdo it. It’s wise to stretch every day, particularly after you finish your run, but spend more time stretching on Mondays. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I also suggest that you strength train following your Thursday workouts, however you can schedule strength training on any two convenient days. For more information, see: Stretch & Strengthen
