|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|
The above plan is a blend of Hal Higdon, Kara Goucher and modified 5X5 lifting
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
Day A: Squat (5X5)
BB Row (5X5)
Single-leg deadlift (10X5)
Day B: Squat (5X5)
OH Press (5X5)
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:
- 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.
- 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.
- 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.