Friday, April 13, 2012

Half-Marathon Training


This Monday is the kick-off for my half-marathon training to start.  My husband and I are going to run the Rock n' Roll half-marathon in Seattle!  I am really excited for it and have ran it the last two years.  Here are some pics of me running the race last year.


The Rock n' Roll half-marathon is very exciting and gets your adrenaline going.  Each mile has a band playing for you and you start the race in a pool of thousands of people.  At the end of the race there is a VIP lounge (if you can score tickets) with food and drinks and there is a concert for those who still have energy left to enjoy.  I highly recommend this race.  Below is the training plan I am going to follow.  It isn't an intense training plan.  It is one a beginner can follow and succeed.  Main thing is to get your long runs in on the weekend.  Come on and join me.

1/2 Marathon Training:

Week One: 4/16-4/21
 
Monday: Light Jog or Walk (20 mins.) You should be moving but not pushing. 45 crunches

Tuesday: 20/20 Cross Training Day (20 minutes stairclimbing or elliptical, 20 minutes walking). 45 crunches

Wednesday: 3 Mile Pace Run. 45 crunches

Thursday: 20/20 (20 minutes stairclimbing or elliptical, 20 minutes walking). 45 crunches

Friday: 3 Mile Pace Day. 45 crunches

Saturday: 20/20 Cross Training Day. 45 crunches


Week Two: 4/22-4/28

Sunday: 4 Mile Run. 45 crunches

Monday: Light Jog or Walk (20 mins.) You should be moving but not pushing. 45 crunches

Tuesday: 20/20 Cross Training Day (20 minutes stairclimbing or elliptical, 20 minutes walking). 45 crunches

Wednesday: 3 Mile Pace Run. 45 crunches

Thursday: 40/40 Cross Training Day. 45 crunches

Friday: 6 Mile Pace Day. 45 crunches

Saturday: 20/20 Cross Training Day. 45 crunches


Week Three: 4/29-5/5

Sunday: 5 Mile Run. 45 crunches

Monday: Light Jog or Walk (20 mins.) You should be moving but not pushing. 45 crunches

Tuesday: 20/20 Cross Training Day (20 minutes stairclimbing or elliptical, 20 minutes walking). 45 crunches

Wednesday: 3 Mile Pace Run. 45 crunches

Thursday: 20/20 Cross Training Day. 45 crunches

Friday: 3 Mile Pace Day. 45 crunches

Saturday: 20/20 Cross Training Day. 45 crunches


Week Four: 5/6-5/12
 
Sunday: 6 Mile Run. 45 crunches

Monday: Light Jog or Walk (20 mins.) You should be moving but not pushing. 45 crunches

Tuesday: 20/20 Cross Training Day (20 minutes stairclimbing or elliptical, 20 minutes walking). 45 crunches

Wednesday: 3 Mile Pace Run. 45 crunches

Thursday: 20/20 Cross Training Day. 45 crunches

Friday: 3 Mile Pace Day. 45 crunches

Saturday: 20/20 Cross Training Day. 45 crunches


Week Five: 5/13-5/19

Sunday: 7 Mile Run. 45 crunches

Monday: Light Jog or Walk (20 mins.) You should be moving but not pushing. 45 crunches

Tuesday: 20/20 Cross Training Day (20 minutes stairclimbing or elliptical, 20 minutes walking). 45 crunches

Wednesday: 3 Mile Pace Run. 45 crunches

Thursday: 20/20 Cross Training Day. 45 crunches

Friday: 3 Mile Pace Day. 45 crunches

Saturday: 20/20 Cross Training Day. 45 crunches


Week Six: 5/20-5/26

Sunday: 8 Mile Run. 45 crunches

Monday: Light Jog or Walk (20 mins.) You should be moving but not pushing. 45 crunches

Tuesday: 30/30 Cross Training Day. 45 crunches

Wednesday: 3.5 Mile Pace Run. 45 crunches

Thursday: 30/30 Cross Training Day. 45 crunches

Friday: 3.5 Mile Pace Day. 45 crunches

Saturday: 30/30 Cross Training Day. 45 crunches
         

Week Seven: 5/27-6/2

Sunday: 10 Mile Run. 45 crunches

Monday: Light Jog or Walk (20 mins.) You should be moving but not pushing. 45 crunches

Tuesday: 30/30 Cross Training Day. 45 crunches

Wednesday: 4 Mile Pace Run. 45 crunches

Thursday: 30/30 Cross Training Day. 45 crunches

Friday: 4 Mile Pace Day. 45 crunches

Saturday: 30/30 Cross Training Day. 45 crunches
 

Week Eight: 6/3-6/9
 
Sunday: 11 Mile Run. 45 crunches

Monday: Light Jog or Walk (20 mins.) You should be moving but not pushing. 45 crunches

Tuesday: 30/30 Cross Training Day. 45 crunches

Wednesday: 4 Mile Pace Run. 45 crunches

Thursday: 30/30 Cross Training Day. 45 crunches

Friday: 4 Mile Pace Day. 45 crunches

Saturday: 30/30 Cross Training Day. 45 crunches
 

Week Nine- 6/10-6/16

Sunday: 12 Mile Run. 45 crunches

Monday: Light Jog or Walk (20 mins.) You should be moving but not pushing. 45 crunches

Tuesday: 20/20 Cross Training Day. 45 crunches

Wednesday: 3 Mile Pace Run. 45 crunches

Thursday: 20/20 Cross Training Day. 45 crunches

Friday: 3 Mile Pace Day. 45 crunches

Saturday: 20/20 Cross Training Day. 45 crunches


Week Ten- 6/17-6/23

Sunday: 5 Mile Run. 45 crunches

Monday: Light Jog or Walk (20 mins.) You should be moving but not pushing. 45 crunches

Tuesday: 20/20 Cross Training Day. 45 crunches

Wednesday: 3 Mile Pace Run. 45 crunches

Thursday: 20/20 Cross Training Day. 45 crunches

Friday: 3 Mile Pace Day. 45 crunches

Saturday: 20/20 Cross Training Day or 3 Mile Light Jog . 45 crunches

RACE DAY!!!







   


No comments: