This time around, I had a much more difficult time finding a plan that worked for me.
I started with Smart Coach from Runner's World. I've heard of lots of people being successful with these plans, and I did like what I saw. However, my struggle came when you plug in your weekly mileage. Right now, it's low, but I would like to gradually move it higher. Smart Coach gave me plans that either consisted of an 8 mile tops long run (I want to get up to 12) for shorter weekly miles and sometimes 5 runs a week for the higher mileage plans (something I don't think I can commit to). I really liked that speed work and tempo runs were worked in, though.
|5 days a week may work if I was here...but not in good ol' Illinois, during the school year!|
More searching ensued, and I finally decided to throw in the towel. It was time for me to make my own plan. So, I looked at all three plans I mentioned and made a 12-week training plan for myself. It looks a little something like this:
|1||3 mi Easy||XT||4 mi Speed||XT||XT||5 mi Long||Rest||12|
|2||3 mi Easy||XT||4 mi Tempo||XT||XT||5 mi Long||Rest||12|
|3||3.5 mi Easy||XT||4 mi Tempo||XT||XT||6 mi Long||Rest||13.5|
|4||XT||4 mi Easy||XT||3 mi Easy||XT||7 mi Long||Rest||14|
|5||4 mi Easy||XT||4 mi Speed||XT||XT||8 mi Long||Rest||16|
|6||3 mi Easy||XT||4 mi Tempo||3 mi Easy||XT||9 mi Long||Rest||19|
|7||2 mi Easy||XT||4 mi Tempo||XT||3 mi Easy||7 mi Long||Rest||16|
|8||XT||3 mi Easy||4 mi Easy||3 mi Easy||XT||10 mi Long||Rest||20|
|9||4.5 mi Easy||XT||4 mi Speed||3.5 mi Easy||XT||8 mi Long||Rest||20|
|10||5 mi Easy||XT||5 mi Speed||3 mi Easy||XT||12 mi Long||Rest||25|
|11||XT||4 mi Easy||XT||5 mi Tempo||2 mi Easy||7 mi Long||Rest||18|
|12||XT||2 mi Easy||XT||3 mi Speed||XT||Rest||13.1 Race||18.1|
As I planned, my essentials were:
- Start with low mileage, and gradually build up to about where I was last time.
- No more than 4 running days per week.
- Speed work and tempo runs built in.
- 12-mile longest run.
- Sunday rest days.
If this plan works, I will be ecstatic. I feel like I am taking a bit of a gamble, because I have never flown solo like this before, and I have zero experience when it comes to creating training plans of any kind. Heck, I've only been running for two years in the first place.
|Why do I have Central Park on the brain today?|
Have you ever made your own training plan? Any suggestions for me?
Check out my guest post at Pink Giggles for more half marathon talk! :)