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11 Weeks Later: Reflections on my 2016 NYC Half Marathon Training Plan

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Ten weeks ago I shared my 2016 NYC Half Marathon Training plan with you guys. This training plan is the first one I’ve created solo, without the support of a formal coach. Instead, I spent hours reading prior recaps and training plans before developing one that worked for me. As you may recall, my weekly workout schedule/training plan included 6 workouts:

  • 3 runs (1 speed/1 long/1 mid-distance)
  • 2 strength training workouts
  • 1-2 yoga/pilates/barre classes

When creating this plan, I had a few goals:

  • Avoid injury.
  • Avoid running burnout.
  • Be able to continue cross training via ClassPass (<– Get $25 off your first month)

Now that I’m enjoying a few days of rest and relaxation during my week long taper before Sunday’s race, I thought it’d be a good idea to reflect on the past eleven weeks to see how the training plan worked out. Since I didn’t have the financial obligation to a running coach, was I able to hold up my end of the bargain? Heck yes! I’ve wanted this sub-2 hour half marathon for years and this time around I put 100% into training!

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  • 3 runs?
    • Each week, I ran three times, without fail. Even during the crazy snow, I bundled up and head to Prospect Park or to the treadmill at Blink. I took eight classes at Mile High Run Club which most weeks served as my speed training. As part of the NYRR coached running group, I ran in Prospect Park six nights completing 4 – 6 miles as part of our weekly tempo workout. The only area where I could have improved is the long run. Two of my runs were cut short due to wind or extreme cold, which means that instead of 8 miles I ran 6 and instead of 10 miles I ran 8. The strength that I felt during my last two 10 mile long runs, gave me the confidence I needed to realize that these two shorter runs didn’t ruin my training plan. I do think that I will build in a 12-13 mile run before Brooklyn and Flying Pig Half Marathon just to give myself an added boost of confidence.
  • 2 strength training workouts?
    • I took 11 strength training classes during this training cycle which surprised me as I felt like I was taking them more often. As there are only so many days in the week, I definitely reduced the number of strength workouts I was taking during my Brooklyn Body Burn challenge in February.  I want to really focus on getting these strength workouts in as I know that increasing my lean muscle mass will only help me get faster. The best way to ensure this is by reviewing my training plan each Sunday as I plan my ClassPass schedule. This extra rigor will help hold me accountable.
  • 1-2 yoga/pilates/barre classes?
    • I took 10 yoga classes, one barre class and five Brooklyn Body Burn (aka megaformer) classes during this training schedule. I believe that the consistent yoga practice really helped my body stay injury free and improve my mental state during the tough first six weeks of the year. I would like to add a few more barre/pilates classes to the schedule during the next round of training as my body definitely leans out when I’m taking barre or reformer classes on a consistent basis.
  • Sleep? 
    • Over the past ten weeks I’ve averaged 7 hours of sleep which seems to be the perfect amount for my body. As part of the taper this week, I’m trying to get 8 hours of sleep each night.
  • Food/nutrition?
    • This one is a bit of a question mark right now. For the past few weeks I’ve felt a bit off (nope, I’m not pregnant, trust me friends) and I can’t pinpoint the reason. I’ve started eliminating things this week to try and pinpoint the culprit. I think the biggest culprit is evening dessert (dang you Thin Mints) and my afternoon snack. I’m focusing on smaller, more frequent meals which will allow me to better stabilize my blood sugar and hunger. During the week,  I’m going to do my best to go back to enjoying a cup of tea after dinner versus actual dessert.

So there you have it. My training plan wasn’t perfect but I feel pretty dang strong and ready to run my heart out on Sunday!

*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. 

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ashleyd /

My 2016 NYC Half Marathon Training Plan

NYC Half Marathon training plan

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.

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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.

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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. 

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