Holidays Are Over, Back to the Training!

by Amanda Lanum 

My last blog was to update you on the completion of my first Bootcamp goal met. Now that that is finished and rest and vacation from the holidays are over, time to get on with the next goal:  a half-marathon.

Amy Schmidt has agreed to run one with me, so I've got an accountability partner and no excuse not to go through with the race. :) And the race, we've decided, is the Kansas Marathon, half-marathon and 5K in Lawrence on Sunday, April 18th. If you're not ready for a half-marathon, check out my training schedule from a few months ago and join us for the 5K (3.1 miles)! Check out http://kansasmarathon.com/ if you want to find out more about the race.

With that just three months away, it's time to get training as I am in no condition to run a 13.1 mile race! I am a fan of Runner's World, so I went there to check out a half-marathon training schedule. Here is the schedule for beginner's; join Amy and I for a challenge!

From http://www.runnersworld.com/article/0,7120,s6-238-244--6851-2-2X5X8-4,00.html:

As a beginner, you're going to do two things: First, incrementally increase your weekly mileage and long run, which translates into more endurance. You'll need this in order to run for more than 2 hours. Second, you'll do some gradually longer bits of running at faster than your normal pace to build up your stamina and keep you strong over the last third of the race.

Week
M
T
W
T
F
S
S
Total
1
Rest
2 miles. 5-7x1:00 AI, 2 miles
Rest
4 miles + 4 GP
Rest
3-4 miles
6-7 miles
19-21 miles
2
Rest
2 miles, 5-7x1:00 AI, 2 miles
Rest
4 miles + 4 GP
Rest
3-4 miles
6-7 miles
19-21 miles
3
Rest
2 miles, 2x[1:00, 1:30, 2:00] AI, 2 miles
Rest
4 miles, incl. 4x1:00 AI + 5-6 GP
Rest
5-K race
4-5 miles
22-24 miles
4
Rest
3 miles,3x[2:00, 2:30] AI, 2 miles
Rest
5-6 miles, incl. 4x1:30 AI + 6 GP
Rest
3-4 miles
7-8 miles
24-26 miles
5
Rest
3 miles, 3x[2:00, 2:30] AI, 2 miles
Rest
5-6 miles, incl. 4x1:30 AI + 6 GP
Rest
3-4 miles
7-8 miles
24-26 miles
6
Rest
3 miles, 2x2:00 AI, 2x2:30 AI, 1x3:00 AI+6 GP, 2 miles
Rest
5-6 miles + 4 GP
Rest
10-K race
4 miles
27-30 miles
7
Rest
3 miles, 2x[2:00. 3:00, 4:00] AI, 2 miles
Rest
6 miles, incl. 4x2:00 AI + 6 GP
Rest
5-6 miles
9-10 miles
32-34 miles
8
Rest
3 miles, 2x[2:00. 3:00, 4:00] AI, 2 miles
Rest
6 miles, incl. 4x2:00 AI+ 6 GP
Rest
5-6miles
9-10 miles
32-34 miles
Taper
Rest
2 miles, 4x1:00 AI
Rest
2 miles easy, 4 x GP
Rest
2miles
Half-marathon race

Aerobic Intervals (AI): You push the pace. But just a little. Find a tempo that feels somewhere between comfortable and "Hey, I'm workin' a little here." Don't run this too hard. Trying to add too much intensity while you're also increasing mileage spells I-N-J-U-R-Y. When you finish the timed AI, jog very slowly until your breathing returns to normal, then work back into your regular pace. On all other days, just run your assigned miles as you feel.

Gentle Pickups (GP): At the end of your run, walk for several minutes, then slowly increase your leg turnover on a flat stretch for 100 meters--the straightaway on a track--up to the point where you start to breathe hard. Hold it there for 10 to 20 meters, then gradually slow down. Walk to full recovery before you start the next one. The purpose of both AI and GP is to improve your stamina, leg speed, running efficiency, and to make your normal pace feel more comfortable. What's more, this kind of up-tempo running adds variety to your training. Always a good thing.
 

You can find other training schedules, running tips and more information at www.runnersworld.com.

Let me know if you plan to train with us for a half-marathon, marathon or 5K!

Read More Blogs
Comments are posted from viewers like you and do not always reflect the views of this station.
powered by Disqus
631 SW Commerce Pl. Topeka, Kansas 66615 phone: 785-272-6397 fax: 785-272-1363 email: feedback@wibw.com
Gray Television, Inc. - Copyright © 2002-2014 - Designed by Gray Digital Media - Powered by Clickability