|Thanksgiving 2012: 5 Mile Race with my sister.|
At the start of the year I made a list of goals that I wanted to achieve this year. Check out the post here: Setting Goals for Success: Fitness and Life. Somehow my goal to do a half marathon didn’t make the original list (maybe I was afraid to commit to the training! Once I write things down there is no turning back!)
Next month my goal is becoming a reality. I have signed up for a Half Marathon on October 19th. I already know that this isn’t going to be my best race time-wise. Over the past several months life and obligations have significantly decreased my training, and my running has been practically nil. My speed isn’t where it has been in the past.
|5K Race: Jesse-First place overall. Me-4th place female overall.|
Guess what? I’m okay with that. I will not use it as an excuse to miss out on something I want to do. I will use this race as a starting point to see where I am, and set a time goal for my next race. Due to consistently training over the past several years I know that I can handle the distance. I have come a long way since I first started running: Running Made Me Cry…How I became a Runner.
Running, especially running longer distances, makes me feel strong. It makes me feel that I am capable of anything, and no matter what comes my way I can handle it.
In preparation for this race I am increasing my running mileage. I am including one long run per week, 1 speed day, and several easy runs.
Over the past week and a half this is what my running schedule looked like:
(*This mileage is appropriate for someone who has established and progressively increased their mileage. I will be sharing a running plan for beginners soon!)
Sunday: Speedier Treadmill Day + Lower Body Blast: Shape, Burn and Sculpt
1 Mile-7 Minute Pace
1 Mile-7 Minute Pace
1 Mile Speed Walk-12 Minute Pace (I think running was easier!)
5 minute cool down
Monday: Rest Day
Tuesday: Easy Mileage Builder +Quick Stomach Toning Workout
6.03 Mile Run Outside at a comfortable pace.
Total time: 53 Minutes, 5 seconds.
Wednesday: Treadmill Run Mileage Builder
*During treadmill runs I increase the incline to approximately 2% to prevent back strain/injury.
3 Mile Run Comfortably Challenging Pace
Total Time: 23 Minutes, 40 Seconds.
1 Mile Speed Walk: 12 Minutes, 35 Seconds
Thursday: Cardio Cross Training
10 Minute HIIT Cardio Interval: Sweat Not Tears Repeated 2X
Friday: Rest Day
Saturday: Cross Train/Trying Out My New Running Shoes
Low Impact Body Sculpt: Tummy and Tush
Treadmill-with 2% incline.
1 Mile Run: 7 Minutes, 24 Seconds
.75 mile walk: 10 Minutes
1.25 Mile Run: 10 Minutes
.5 Mile Walk Cool Down
Sunday: Long Run Day-Outside
10.04 Miles at a Comfortable (Talking) Pace
Total Time: 1 Hour, 27 Minutes
Monday: Easy Miles-Outside
4.02 Miles at a Comfortable Pace
Total Time: 35 Minutes
Today is Tuesday and I will be posting a new workout tonight, and updating my training schedule so be sure to check back! 🙂
If you are racing or training for an event I want to hear about it! Let me know at: Melissa Bender Fitness: Facebook
See you soon,
4 thoughts on “My First Half Marathon: Training”
Congrats on signing up! You look well on your way training-wise! Keep us posted!!
-Sammy @ peaceandloveandicecream.blogspot.com
You are amazing and such an inspiration. xo
Hi Melissa, In the Sunday workout, you note to rest in between miles, is this a rest to catch your breath, or does the rest last for a definitive amount of time?
I love following your workouts and programs, Melissa. Thanks for the half-marathon plan – I look forward to watching you progress!