Umm…Is it summer yet…?
Beautiful as it is to look at, the cold weather, snow, and lack of sunlight started to take a toll on my workout motivation this Winter.
By mid-January, the holiday fun is over and the long winter looms like the holiday credit card bill that you know is going to arrive any day now. I drool over travel websites and Eric and I start wondering if we are too young to become Snow Birds for 6 months of the year.
Amazingly, I have been able to stay consistent with exercise, but I haven’t felt the excitement and passion for exercise that I often feel during the warmer months. I realized I need a challenging goal to carry me through the rest of the Winter season in positive spirits. I am a goal driven person and I had a feeling that if I set a fitness goal for myself, it would make all the difference.
To put it simply: I need a GAME PLAN.
I created this Half Marathon Training Plan that would carry me through the winter with an end goal of running my 4th half marathon in April 2011. I haven’t decided on what half marathon race I will be running yet (so the last couple weeks of training may change slightly), but I will eventually figure it out over the next month or two.
My plan is adapted from Hal Hidgon’s Intermediate Half Marathon training plan. I have been running about 15-20 miles a week and I have run 3 half marathons to date, so I decided the Intermediate plan was a good fit for me. You can follow along my training on my races page as I will be updating it daily.
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Week
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Mon strength | Tue Rest | Wed Speed | Thu Strength + run | Fri easy run | Sat Rest or Xtrain | Sun long run | Mileage |
| 1 (Jan 2-9) | Strength: Body Pump | 3 m run | 2 m run | Long run: 6.2 m/10k run | Rest | 30 min elliptical, 10 mins weights | 5 m run (50 mins, 6.0 mph, incline 2%) | 16 miles |
| 2 (Jan 10-16) | Rest | 15 min Booty Booster, 8 min abs + 3m run | Speed: 1m warm-up (6.0mph)+ 8 x 400m (7.5mph) | 5 m run (6.5 mph, 2% incline) + strength (12 mins legs) | 4 m run | Rest | Long Run: 6 m run, 10 mins abs | 21 miles |
| 3 (Jan 17-23) | Strength | Rest | 50 min tempo | 3 m run+ strength | 4 m run | X-train or Rest | Long run: 7m run | 19 miles |
| 4 (Jan 24-30) | Strength + 2 m run | Rest | Speed: 8 x 400m | 3 m run+ strength | 4m run | X-train or Rest | Long Run: 8m run | 19 miles |
| 5 (Jan 31-Feb 6) | Strength | Rest | 40 min tempo | 3 m run + strength | 4m run | X-train or Rest | Long Run: 9 m run | 20 miles |
| 6 (Feb 7-13) Fall Back Week | Strength | Rest | Speed: 9 x 400m | 3 m run + strength | 4m run | X-train or Rest | Long Run: 5 m run | 14 miles |
| 7 (Feb 14-20) | Strength + 2 m run | Rest | 30 min tempo | 3 m run + strength | 5 m run | X-train or Rest | Long Run: 9 m run | 22 miles |
| 8 (Feb 21-27) | Strength | Rest | Speed: 12 x 400m | 3 m run + strength | 5 m run | X-train or Rest | Long Run: 10 m run | 21 miles |
| 9 (Feb 28-March 6) | Strength + 2 m run | Rest | 30 min tempo | 3 m run + strength | X-Train | X-train or Rest | Long Run: 11 m run | 19 miles |
| 10 (Mar 7–Mar 13) Fall back week #2 | Rest or Strength | Rest | Speed: 12 x 400m | 3 m run + strength | 2 m run | X-train or Rest | Long Run: 5 m run | 13 miles |
| 11 (Mar 14-March 20) | Strength + 2 m run | Rest | 30 min tempo | 3 m run + strength | Rest | X-train or Rest | Long Run: 12 m run | 20 miles |
| 12 (Mar 21-March 27) | Rest | Rest | 50 min tempo | 3 m run + strength | Rest | X-train or Rest | Long Run: 13 m run | 21 miles |
| 13 (Mar 28- Apr 3) | Rest | Rest | Speed: 12 x 400m | 5 m run + strength | Rest | Long Run: 8 m run | Rest (Taper Begins!!) | 16 miles |
| 14 (Apr 4- Apr 10) taper week | Rest | Rest | 4 mile easy run | X-train | Rest | Rest | Half Marathon (TBD) | 4 miles + race |
Note: Bold text = Completed.
My training plan key is as follows:
Mondays: STRENGTH = Booty Camp Fitness DVD, Body Pump, OR 30 Day Shred DVD. I aim for at least 40 minutes of strength on Mondays.
Tuesdays: REST
Wednesdays: SPEED WORK = I do speed intervals of 400 metres (0.25 miles) with walking breaks in between for 0.05 miles. For example, I may run 400 metres at 7.5 mph, and then walk for recovery at 3.5 mph for 0.05 miles, then I keep repeating the intervals. If my training plan says, 12 x 400m, it means I will be doing 12 speed repeats, which is equal to 3 miles of speed work (plus recovery walking distance too). 1600 m = 1 mile.
Thursdays: STRENGTH + RUN = At least 15 mins. of strength training mixed with running
Fridays: EASY RUN = Running at an easy pace for myself (usually around 6.0 mph, incline 1%)
Saturdays: REST or X-TRAIN: Depending on how I feel I may take another rest day or I may do easy cross training (e.g., elliptical).
Sundays: LONG RUN = Each week I will be building 1 mile onto my long runs to prepare for a half marathon in April. The only time I will not be building mileage are my 2 fall back weeks.
Fall Back Week = A week that I decrease my running mileage to give my body a break. I have two fall back weeks during my 14 weeks of training. My last week is also a taper week before the race.
Rest Days = I will take 1-2 rest days per week, or more, depending on my training and how my body is feeling. The plan may change a bit from week to week based on how I feel. I may take more rest days as needed or I may switch things up a bit if my schedule changes.
Stretching/Yoga = I will be using Polly’s Yoga for Runners video for stretching after hard workouts!
This half marathon training is going to be a BIG challenge for me because I will be doing most of my training indoors on the treadmill, except for the times I can run outdoors safely (likely, mid-March and beyond). I have a rule of thumb when running indoors- I never put the incline below 1% and I often run at a 2% incline. This helps counteract that it is supposedly easier to run on a treadmill than on the outdoor terrain. Hopefully once I do hit the road, I won’t be horribly undertrained.
It won’t be easy, but I am confident that it can be done! I’m also including a lot of strength work like Body Pump and Booty Camp Fitness and weekly speed training too, which will help break it up and keep it exciting.
Racing is FUN…and the training…is so worth it. Sometimes, I just need to remind myself of this more during the Winter.
To.
Succeed.
With.
Goals.
We Must.
Visualize.
Success!
Hopefully, before I know it…April will be here and I will be running my 4th half marathon!
Since I started the training plan a couple weeks ago, I feel more motivated and excited about the training. Normally, I am not a training plan type of girl and I prefer to fly by the seat of my pants, but I think this will actually help my motivation this Winter. I am really looking forward to kicking off the running season with a challenging half marathon in April!
I’m not going to lie though, I may have to break down and get cable TV again so I have something to entertain my long indoor runs…
Do you use training plans for your workouts or do you prefer to just make it up as you go along? Are you training for anything right now?
I’m training for a half at the end of March, and then one in April, but I’m going to go with an 8 week plan because I tend to burn out so quickly on a 12 week one!! Running in the winter is so hard to get motivated for, but I think springtime races are the best!
I ran my first half marathon in November and my first Marathon a week ago today :). I sort of kind of followed training plans… definitely in the last two weeks or so of the training period but the rest of it I kind of just did what I could fit in. I wish there was a post Marathon training plan. Well actually, there are some but they are way too general for me.
I don’t know how you do it. I would be absolutely terrified of training for a half marathon on a treadmill. Maybe you like treadmills better than I do. After about a mile I’m usually done mentally. I try to tell myself that I can run 20 miles so 5 miles should be fine but it is just crazy hard.
post marathon training plan sounds like a good idea! lol
Your training plan looks great! I need plans ans schedules to keep me on track – I am totally type A!
I’m in Ottawa, so I completely understand how the weather can really bring you down. I love running outside and would easily be out more if it wasn’t -20 C out! I am also starting to train for my first half (Ottawa Race weekend at the end of May) and a lot of my training will have to be done on the treadmill (yuck). Thanks for posting your plan and for keeping us updated – makes me feel happy that I’m not the only Canadian girl dealing with winter struggles!
My training plan started last week. I am running the Toronto Marathon on May 15 and in order to make the training (and winter!) seem shorter, I have registered for races when it worked with my schedule (i.e. 30k long run translated into Around the Bay, 5k tempo = local Good Friday 5k). But I am also training by myself this time (I have typically trained with a running group) so I think that the races will break up my training and make May come so much quicker!
You should come run the DC National Half Marathon with all of us in late March! I just started training this week, too. First long run – check!
Check out www.bodyrock.tv.com for a fun addition to your strength training
sorry its just www.bodyrock.tv
Thanks will check it out :)
I am training for the Paris Half Marathon which is in March and I too am doing a lot of training on a treadmill due to the weather and am finding it extremely hard. The only thing that keeps me going is that I am running the race with a great group of girls so don’t want to let them down and a great playlist on my ipod. You can do it Angela!
paris half sounds amazing!!!
It’s going to be my first one so am very excited by not only the run but fitting in some sight-seeing too with my husband. After all, they say it’s the city of love!
Definitely always have a training plan or else you just spin your wheels. I’m training for a powerlifting competition in May!
I am currently training for a 1/2 this Spring as well and your plan looks like mine. I try to get a lot of x-training in when I can (while my mileage is still low) because I think my body responds better to training when it is stronger overall. I am really eager for spring though and the ability to run outside in the warm sun again!
I love Hal Higdon’s training plans! I switch between beginner, intermediate and advanced — depends on the time of year and what’s going on with my my body. I’m coming off of an IT band issue so I’m using the beginner training plan for an early April Half (my seventeenth!) I just want to train well and cross the finish line standing. I’ll focus on goals and speed later in the year.
Happy training to you!
I want to run a 10k this summer. I have a hard time running on the treadmill, but it has been cold here to run outside, and usually I won’t run. But I am going to try and run on the treadmill. I do usually do st two days a week, which I am going to continue, but I like your interval training, I think I am going to give that a try on wed. Do you just run your fatest for 0.25, then how long do you walk for? Where did you get your program from? Thanks for all the information that you give!
I walk for recovery for about 0.05 miles- not very long, but just enough to catch my breath and go for another .25 miles :)
Plan adapted from Hal hidgon’s Intermediate plan. I really hacked it up though!
I think I want to run tomorrow, but I have been sick for the past 7 days with the flu, so I am going to take it slow. I still think I might have to run outside. I will just bundle up and run. But definitly will do the treadmill on Wednesday because I want to do the interval training. I really like doing interval training.
WOW! great training program- i havent run any races.. hopefully in my future :)
I am ready for the cold to go away. It is much harder to be motivated in the winter months. I am training for my first half marathon in April :) I’m excited and nervous at the same time. I just started a new job and it is very physically demanding and training is just so hard right now because i’m exhausted by the time I get home :( Thanks for sharing your training plan. I find it very helpful :)
Hi Angela, I noticed that we both have the same Camelbak. However, I have problems with the mouth thing flying on me/at me while running… do you have the same problem? Or what do you do to try and stop it from flopping all over? I try to tuck mine into the straps but just wondering what you do…
Good for you Angela – you can do it!
I have lost and kept off 55 lbs over the last 3 1/2 years, and a huge part of my success is thanks to becoming vegan and finding a workout I love. I am in Calgary and do Jari Love’s Get Ripped! workouts (she’s from here too but has lots of DVDs available through her website: http://www.jarilove.com/). It’s a high-intensity interval workout that uses a combination of cardio an hand weights for maximum conditioning and fat burn. It is supported by fitness lab research and really works! I have had so much success with the program and believe in it so much that I have been working on my instructor certification since the fall. If you get tired of your other DVDs, you may want to check it out.
I’m attempting the Couch to 5K.. total newb here. I have a goal to run a marathon when I’m 42. I just turned 39.
I’m also looking forward to warmer months and getting outside more for those nice runs and biking.
Angela! This is my first time posting and you are such an inspiration!
First I want to tell you the BEST half marathon I ever did was almost strictly based on treadmill training. Most of my runs would be considered hill training you could say. Basically I would run on a 1% as my flat at my race pace and add my hills (like every other mile or something) and then when I felt completely wiped and like I couldn’t do anymore incline I would throw in a 5% for a mile or something (basically to simulate the fact that you cannot predict when hills come in the race). It worked very well for me :)
You can do it!!
Just wanted to add that I’m really struggling with trying to overcome BED and you inspire me every day to keep going.
P.S. This might sound scary to you, but I would take a solid 5-7 days off before the race. No exercise. This supposedly gets your muscles fully healed and ready for peak performance on race day. My personal experience is that it is sooooooo true, and for other runner friends as well. Something you may want to consider now that you’re getting to be a veteran runner :)
Thanks for the encouragement…glad to know that others have trained indoors successfully too! :)
I’m not a huge exerciser, but when I do I pretty much wing it.