Baltimore Half Marathon Training Plan

Week	M	T	W	R	F	Sat	Sun
1 (7/16-7/22)	3m/SS	3m	3m/SS	5m	Rest/S	3m	6m
2 (7/23-7/29)	3m/SS	4m	3m/SS	5m	Rest/S	3m	8m
3 (7/30-8/5)	3m/SS	6Xhill	3m/SS	40” Fartlek	Rest/S	4m	9m
4 (8/6-8/12)	3m/SS	7X400*	3m/SS	45” Tempo	Rest/S	4m***	11m
5 (8/13-8/19)	3m/SS	7Xhill	3m/SS	30” Burner	Rest/S	Rest/C	5-k race
6 (8/20-8/26)	3m/SS	8X400*	3m/SS	45” FF	Rest/S	6m	11m
7 (8/27-9/2)	4m/SC	8Xhill	4m/SS	45” Build	Rest/S	5m***	12m
8 (9/3-9/9)	4m/SC	8X400*	4m/SS	30” Switch	Rest/C	Rest	10-k race
9 (9/10-9/16)	4m/SC	4X800**	4m/SS	45” Fartlek	Rest/C	5m***	14m
10 (9/17-9/23)	3m/SC	3X1600***	5m/SS	50” Tempo	Rest/C	6m***	15m
11 (9/24-9/30)	3m/S	5X800**	5m/S	30” Burner	Rest/S	Rest	15-k race
12 (10/1-10/7)	3m/S	4X1600***	4m/S	55” FF	Rest	5m***	10m
13 (10/8-10/14)	3m/S	6X800**	3m/S	60” Build	Rest	3m***	9m
14 (10/15-10-20)	3m/S	3m	3m/S	Rest	Rest	RACE!

The above plan is a blend of Hal Higdon, Kara Goucher and modified 5X5 lifting

Key:

Xm – miles, easy pace

X* – meters, 5-k pace (6:40min/mi – 1:40 per 400m)

X** – meters, 10-k pace (6:50min/mi – 3:25 per 800m)

X*** –  meters, target race pace (7:15 per mile)

X” – X minute speed work

• Fartlek: 1-2 min warm-up, 2 min strong, 1 min easy, 1 min bush, 2 min easy. Repeat this pattern (2, 1, 1, 2)
• Tempo: Warm up, 3 miles at goal pace+20 seconds, cool down
• Burner: Hard mile (20 under goal pace), 3 minutes easy, 15 minutes tempo run, 3 minutes easy, hard 800m
• FF: Fast and fade run. One mile warm-up, next mile at (or below) 5-k pace, drop 20 seconds each mile
• Build: One mile warm-up, drop 20-30 seconds off pace each mile
• Switch: One mile at 20 seconds below target pace. Next mile 2 seconds above target pace, 2-3 minutes easy. Repeat.

S – Stretching (yoga or something similar)

SS – Stretch and strength (lifting program along with stretching/yoga)

SX – Stretching and cross training (swimming or biking)

C – Cross training (swimming or biking)

Race – Race

 

Strength plan:

Day A:    Squat     (5X5)

Bench (5X5)

BB Row (5X5)

Walking lunges

Single-leg deadlift   (10X5)

Band Side-walks

Band Step-ups

 

Day B:    Squat (5X5)

OH Press (5X5)

Deadlift (5X5)

Walking lunges

Step-ups (10X5)

Band Clam Shell

Band Fire Hydrants

 

 

With the 15k behind me, I have set my sights onto the next race – The Baltimore Half Marathon (10/20). When I lived in Baltimore, I had all the best intentions to run one of the races during the running festival. Whether it was due to money, life stress, busy schedule or lack of training – I never participated in the running festival while I lived in Baltimore.

 

Above, I have outlined my (somewhat aspirational) running plan. It is a combination of the Hal Higdon plan and the Kara Goucher plan with some 5X5 lifting built in.

 

My three intentions for next 14 weeks of training:

1. Consistency – Stick to the plan. In the past, I always start off strong with a week of dedication, followed by a week or two of juggling workouts but generally capturing the spirit of the plan. Then, it all falls apart and I go back to running without focus or intention.

 

2. Strength training – After hurting my hip during the Boilermaker, I decided to add in lifting throughout the early portions of my training. Also, the Baltimore Half has a fair number of hills. While I tackled Utica well, I could see my pace dip through the hillier portions. Hopefully strength training will compensate for the lack of real-world hills in Florida.

 

3. Speed work – If I want to post a good time during the ½ marathon, I need to add in some speed workouts. Rather than randomly pushing it on some of my easier/shorter runs, I’ve decided to do speed work with a specific plan. I have never really done track-based workouts. That is about to change. I have intentionally scheduled in two speed workouts a week. The first each week will take place on the track, the second on the road.

 

 

As I move through this plan, I will update my weekly TRAINING DIARY with progress, thoughts and any modifications to the plan.