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?
In Australia it is Summer! Wanna come visit? I just made raw vegan key lime pie… ;)
Yes, I will be there in 20 hours. Slightly longer, if there is a layover. ;)
I’m SO ready for summer myself- today’s glorious weather and beach trip confirmed it. I’m a huge planner- if I don’t lay out a weekly schedule for my workouts, I tend to take days off at a time and once I fall off that wagon, it’s extremely difficult to hop back on…
I get in the same rut during the winter months. It definitely is harder to stay motivated when it’s cold and dreary outside. I pretty much make up my training as I go along, doing what feels right for the day. I’ve only ever ran a 5k and 10k. I’ve had knee surgery on both knees, so I don’t want to overdo it with my running. Unfortunately, for the last 4 or so months my ankle has really been bothering me. I’m not sure what the deal is, it doesn’t hurt when I’m not on it, and even most of the time when I’m walking it feels normal. Then all of a sudden a shooting pain will go through it (in the front by the big ankle bone – I believe there’s a tendon there). Anyway, that’s pretty much stopped any running I was doing. I need to see a doctor about it. Which bums me out. I’ve done the Bolder Boulder 10k every year for the last 6 years, and I have a feeling I’m going to have to sit this year out :0(
I hope your ankle starts to feel better..that is never fun to deal with.
Thanks! I hope so too. I think I’ve just strained it, but we’ll see.
To respond to one of your previous blogs about home cleaning products. I clean almost everything with a solution of 1/2 water, 1/2 white vinegar. That works like a charm and it is so cheap! I actually think my mirrors and countertops sparkle so much better (probably because there’s not a film on them like with traditional cleaners). Also, if I have a stubborn spot, I sprinkle a little bit of baking soda on it and spray it with the vinegar solution. I love to watch it bubble, and it really works well. Sure, I have to use a little bit more elbow grease, but that’s ok. I even cleaned my oven this way, and it sure did take a lot of effort, but I’m so happy that I didn’t use the chemical oven cleaner. I’ve got dogs and my sister’s little kids come over and I don’t want them getting chemical residues all over their feet/paws. Sometimes my dogs will have an accident on the carpet, and with that I use 1 part hydrogen peroxide to 10 parts water (I use club soda), I saturate the area with it, and put an old rag on top. This will soak all or most of it. Depending on how large the stain, I might have to do this several times, but it really works well. I don’t know about cat pee, though, I believe that’s a bit more oily and therefore harder to get out. When I had my cats they didn’t have any accidents on the carpet.
I am running my very first Half Marathon in May and I am starting my training next month. I’m so nervous! I’m in Vancouver so while it is awfully gloomy at this time of year, at least it’s warmer ;-)
I would love to run the Vancouver half!! have you seen the course?
I used that EXACT Hal Hidgon’s training plan for my first half, with the exception of the speed runs because I was training outside without a Garmin. I followed the plan to the T and it worked wonders for me!!! I finished my first half in 1 hour and 58 minutes. So Proud.
Just remember that amazing feeling you get when you cross the finish line as you run on the treadmill!! (and yes, cable or some fun new music might help ;)
good luck! i would totally plan out something like that if i was running a race, maybe one day i will
Love that you posted this! I am getting ready for my FIRST half marathon this summer and I am SUPER nervous! I don’t really know how to “train/prepare,” so it may be a good idea to plan it out =]
I can’t wait for spring either! I have a stupid cast on my hand which makes working out problematic. Sweaty cast is no good according to the Dr. When I get it off, spring should come a few weeks later!
ha… my grandparents and aunt + uncle spend each winter in Palm Desert – this time of year I wonder HOW SOON I can start doing that too… :D
You are going to need some good music!!!
yea or some trashy tv…
Aw it’s so hot and humid here in Australia, that snow looks so nice and inviting – want to do a house swap for awhile? :)
Best of luck with your half marathon training plan! I found that interval training (400s and 800s) and hill training really helped to bring my half marathon times down – they are the best workouts! :)
I am so ready for spring too :) Your training plan is impressive. I know you can do it, and can’t wait to hear all about it!
Ahhh! So exciting!!!
I am currently training for a half-marathon! :D I just did my first last Saturday at Disney! :D 7 weeks to go for my second one! :D
You really find running on a treadmill easier? I find it so much harder. I’m training for my second half and doing a vast majority of the runs on the treadmill and I’m struggling much more than I ever did outdoors.
I do follow a training plan, I don’t know if I would motivated (or able to finish) without one!
Personally I do not find it easier, but that is what I read everywhere! Actually it was funny b/c when I made the switch from outdoors to indoors for the season I noticed the treadmill was REALLY hard! And I was running at a slower pace so I couldnt figure out why. I dont get it…
I run slower on the treadmill too, I saw lots of posts like that on runners world so I guess lots of people have that problem! (whieh was a relief!)
I am a really novice runner. At the moment, it has only been possible for me to run indoors on the treadmill, but after a couple of weeks my knees start hurting, so I have to stop running. I’ve been doing this on and off for a year, so I’ve never been able to build up my endurance and stamina… whenever I stop and start again, it’s back to square 1! Your motivation is really inspiring, though. I really want to get fit, but I don’t know if running is the right exercise for me.
Training plans? No, I have never made one or had one. I’ve run probably 250 races in my life…5k, 10k, half’s, marathons, triathlons, and always just wing it. I tell myself as the race gets closer, ummm, I need to run a little bit more this week. So, i run for an hour a few times. Then the next week, I run for 1 hr 15 mins. I just bump up the duration and hope for the best.
But this is all past tense. Because I dont run races anymore. They start at the a**crack of dawn and I have a small child. Waking a child up at 5am and pushing a stroller does NOT sound like fun. lol. So I dont run races anymore. But i run alone. And do yoga, lift, etc. and I just wing it on everything :)
I love your training plan!! I can’t wait to read about your progress and how it all goes!
I’m right there with you – a training plan and a goal is the only way I can stay really consistent with my training through the winter. I try to run outside as often as possible – I live downtown Toronto so it is possible most days. Like you, I’m finding that I need to compliment my runs with other strength training. Do you have a Body Pump video? I have a bunch of Bob Harper’s videos that I find challenging.
I hope your goal continues to pull you forward with each step. Having a great goal is an amazing commitment to your future.
For Body Pump I take the Goodlife class at the gym…I dont think they have a video out, but maybe I am wrong!
isn’t it fun to map out training plans!!! that being said, i usually just wing it. when i was racing a lot, i just ran…that being said, for my next race i would like to try a plan, then i can compare and contrast how i feel with/without one!
maybe consider waterloo half marathon in april?? it’s not an easy course but quite scenic!
Yea I am considering Waterloo and Guelph in April :) Have you run the Waterloo? Its hilly I imagine?
I just go with the flow with my workouts.
I am not training for anything specifically, just my own personal well-being,
so I just choose a workout based on how I am feeling. Yoga some days,
Jillian Michaels another; I like to switch things up a lot!
great plan! I think its a must to have during those winter months. Keeps us going. April will be here soon. I can feel the warmth!
LC