Sunday morning, I spent a few hours developing my half marathon training schedule in preparation for the NYC Half on March 20th. Instead of working with a formal coach, I decided to invest the time and research to create my own training plan, leveraging the knowledge I’ve gained over the years. I found the experience to be very enlightening and also served as a good confidence builder, as it allowed me to reflect on how much I’ve grown as a runner. I spent time comparing my half marathon and marathon plans from the past few years along with training recaps from the recent months when I felt my strongest. Who knows whether I’ll be thankful for this choice in a few weeks, but for now, I’m happy that I took the time and effort to personally create the plan. Even though I am not working with a formal run group or coach, I know that there is plenty of support thanks to the social media community.
What you’ll notice over the next three months, is that I am only going to run three days per week. Since my body has reacted positively to the mix of running, yoga and strength training I’ve incorporated into my routine thanks to ClassPass, I want to continue this even during half marathon training.
Over the next eleven weeks, my calendar includes the following workouts each week:
- 3 runs (1 speed/hills, 1 long, 1 mid-distance with hills)
- 2 strength training workouts
- 1-2 yoga/Pilates/barre classes
If you do the quick math, this equals 6-7 workouts each week. The number of workouts a person can manage and tolerate is very personal. I perform best as an employee, friend, wife, daughter and blogger when I have the positive endorphins and energy that workouts provide. However, even though this shows 6-7 workouts each week, my goal is to still have one day each week that is a complete rest day. Therefore, there will likely be one day per week, most likely a run day, where I finish the day with an evening yoga class. My body and mind both respond very well to yoga and therefore I don’t want to limit the number of classes I can take per week. However, I will limit the number of power yoga classes and ensure that I include restorative classes in my practice as well.
My weekly speed/hill runs will primarily take place at Mile High Run Club. The seven classes I’ve taken at Mile High have convinced me that the treadmill can be a powerful training tool and not a dreadmill, when used properly. The upbeat music, neon lights, inspiring and motivating run coaches like Jes Woods as well as the diverse and challenging workouts have helped me realize the potential I have as a runner when I can push through the mental barriers. If you haven’t had the opportunity to visit one of Mile High’s two locations in New York City, you can bring their workout to your own treadmill using this exclusive workout which was created for Shape Magazine.
My mid-distance runs and long runs will primarily take place in Prospect Park as it is only a mile from our apartment and the 3.68 mile loop includes plenty of rolling hills as well as gorgeous scenery and perfect dog watching. If any of my running friends want to head out to Prospect Park for a run and brunch, let me know. It can provide a nice change of scenery if you’re tired of Central Park loops or running down the West Side Highway.
Your turn: What are your thoughts or input? Like I said, I created the plan myself but am always open to suggestions or input!
*As I mentioned, I am not a personal trainer nor a certified run coach. Therefore, I am providing this information to you based on my experience and suggest that you consult and expert before starting any new training plan.
