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8 weeks till my first half marathon and I finially came up with a plan!

Sunday, March 04, 2012

Yep, I did it. I committed to my first half marathon, application is in there is no backing out now!
I have 8 weeks to get ready so i had to come up with a workable plan. I added P90X in for strength and abs work also I find that the Yoga X and X stretch have been a big help so I worked them in. I have the X stretch worked in on my rest day, does anyone see a problem with this? I actually find it quite relaxing and usually when x-stretch is on the schedule I do it right before going to bed. I'm hoping I'm not overdoing it by putting it in on the rest day but didn't know where else to go with it, lol! Only so many days in the week!
I also have a second half scheduled 4 weeks after the first and I am not quite sure how to train after the first. Should I taper down for a week and then start back up at the higher mileage?????
here are the first 8 weeks up to the first half on April 28:

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  • no profile photo CD7542230
    Best of luck with your HM! Is it your first?

    I noticed that you don't have much of a taper going into the HM because you're scheduled to do your longest run (10M) the week before the race, and have long runs (9M and 9M) in the weeks before that 10M. I think there's a risk that all that mileage right before the race will lead to injury (at worst) or simply a lack of oomph on race day. You might consider the following instead:

    1) Make your 31st run a 7.5m instead of 7.
    2) Make your April 7th run a 9 instead of an 8.
    3) Make your April 14th run a 10 instead of 9.
    4) Make your April 21st run a 7 or 8 instead of a 10.
    5) Cut back more in the week before the race by dropping the ST, and keeping loose with some short runs (maybe 3 (Mon), 2 (Wed), 2 (Th) instead of 4 and 3).

    If you were planning to run the whole HM on the 28th, think about treating it like a training run instead, and running the first 10 (fairly slowly) and then 50:50 walk/running the rest, so you don't overdo it. Then you'll be in better shape to recover for the next one 4 weeks later.

    In the weeks following the HM, something like the following might be appropriate.

    Week 1 - rest, easy/short cardio (eg swimming, elliptical) on a couple of days and some stretching. 3 mile run on the Saturday after the race.

    Week 2 (getting back into it). Three easy running sessions (e.g., 3, 4, 5), or mix it up with running and elliptical.

    Week 3 (tuning up). Three slightly more challenging running sessions (e.g. 4, 5, 7).

    Week 4 (taper for the race). Three easy running sessions (3, 2, 2).

    You're not going to lose a lot of fitness between race 1 and race 2, but your body IS going to need to recover, so don't try to do a lot of long runs or intense runs between the first and second HMs.
    3250 days ago

    Comment edited on: 3/6/2012 7:34:03 AM
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