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.
Hi Ashley!
That sounds like a great plan! I dig it! I definitely like to incorporate strength training in my training cycles and tend to feel better when I maintain it rather than yo-yo! I wish I could incorporate more yoga into my weekly schedule but it’s just not possible. We also don’t have ClassPass in our city. (Bummer)
I’m just curious why you don’t have a running coach anymore. What was your experience like? I have never trained with a coach before – mainly because I’m having fun and not racing as much as I used to. I’d love your thoughts on a running coach and your experience (if possible). Thanks!
Hi Laura! I really enjoyed and benefited greatly from running coaches, both Gia and Jess, in the past. However, this time around due to my frequently changing schedule (balancing work+husband for workout times) it seemed easier to invest the time to build one myself so I can control it better. We’ll see!
I love this approach! I have always recommended just three days of running per week and then the rest anything you like that gets you moving. I find that cross-training really helps to prevent injury, and most people tend to stick with the variety more than they would a plan of all-running-all-the-time. I’m also right there with you with loving treadmill workouts these days… I am kind of wishing for a treadmill at home for the winter, even though I love the scenery in Colorado. Oops 🙂
I’m all about cross training and think it’s kept me injury free. I only ran 3 times a week during marathon training and it worked well for me 🙂
I love this. Mine is very similar.
In my 5 years of long distance running I’ve never run more than 3x/week, I prefer incorporating cross training and strength training! Sounds like a great plan, good luck!
Thanks Jess! I’m glad to hear I’m not crazy 🙂
I think you have had so much experience with different coaches, that it will be fun to see what this plan provides for you! I find that running less helps me, as long as the workouts are quality, which it definitely looks like they will be in your case. The yoga is a great addition to the running to give you that amazing stretch as well as give you that sound mind necessary for a busy life. Good luck with the training!
Love this plan! It’s exactly the approach I take when I make my own race training plans. I have found that 3 runs a week is plenty. It allows you to get in a tempo, speed and distance run each week but prevents burn out and with the ample cross training, also helps prevent injury. I’m excited to follow your progress as you prep for the half!!
Thanks Amanda! If you can rock Chicago with a plan like this then maybe I’m on to something! 🙂
I think it is good to know what works for you and go based off that. I have a half marathon at the end of February and it has 6 days running (I built it out and honestly just itch to run vs anything else). But my 2 easy days I have an option of cross training. Also incorporates a decent amount of strength training. I have fallen off the class band wagon (minus Mile High my sis now teaches there!) and really want to do more barre and yoga but we shall see.
Oooh what is your sisters name!?
I live so close to Central Park I barely run anywhere else (except Gracie Mansion/East River with November Project), but Prospect Park is tempting me! Is it quite flat?
It is a lot of constant, gentle rolling hills Alyssa!
I am so excited to see your training recaps, I am trying to train for a half running three times a week as well, while somewhat aiming to complete the MS 150! I had knee surgery in September and I’m only now starting to really get into running again(I have 4.5 miles as my long run this Sunday! Haha not my former “long run” but I’ll take it because I can run without pain again!).
I have read and poured over so many articles and I am very curious to see how my body reacts to the three runs. Unlike your plan I’m going to do a long run, a half of a long run and a third of a long run per week, instead of focusing on hills and speed work just because I am so terrified of pushing too hard and hurting my knee again(which has already happened during this recovery). I plan on cycling as cross training while peppering in boot camp and PT to keep my strength. Yet I also need to manage two puppies under the age of one plus my personal life and work. Woof.
It’s scary but I found comfort in finding someone else with a similar plan! Best of luck!
I followed a similar training plan when running my first marathon (Chicago) this year. My friend and running coach recommended the book Run Less, Run Faster, and it, too, touts the 3-runs-per-week training. With work, my toddler, and everything else that takes up time in my life, I found this program manageable. I shot to run sub 4:30 and did based on this training, so I recommend it to everyone!