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This will be my first 1/2 marathon. I am so excited and a little bit nervous. I am using Hal Higdon's Novice 12-week plan. To be ready for the Rock n' Roll Las Vegas marathon I have to start in three weeks. But I'm adding three extra weeks - the first two will help me get up to three weeks. The third will be a repeat of the 4 mile week.
Here's the schedule:
Week 1:
Mon:
Tue:
Wed:
Thur:
Fri:
Sat:
Sun:
Week 2 (8.30.10 - 9.5.10):
Mon:
Tue: 20 min. cross-training
Wed:
Thur:
Fri:
Sat:
Sun:
Week 3 (9.6.10 - 9.12.10):
Mon:
Tue:
Wed:
Thur:
Fri:
Sat:
Sun:
Week 4: (9.13.10 - 9.19.10)
Mon:
Tue:
Wed:
Thur:
Fri: 30 min. cross-training
Sat:
Sun:
Week 5: (9.20.10 - 9.26.10)
Mon: 3 miles
Tue: 30 min. cross-training
Wed:
Thur:
Fri: 30 min. cross-training
Sat:
Sun:
Week 6: (9.27.10 - 10.3.10)
Mon: 3.5 miles
Tue: 30 min. cross-training
Wed:
Thur:
Fri: 40 min. cross-training
Sat: 5 miles
Sun: REST!
Week 7:
Mon: 3.5 miles
Tue: 30 min. cross-training
Wed: 3.5 miles & 30 min. strength training
Thur: REST!
Fri: 40 min. cross-training
Sat: 5 miles
Sun: REST!
Week 8:
Mon: 4 miles
Tue: 30 min. cross-training
Wed: 4 miles & 30 min. strength training
Thur: REST!
Fri: REST!
Sat: 5K
Sun: REST!
Week 9:
Mon: 4 miles
Tue: 30 min. cross-training
Wed: 4 miles & 30 min. strength training
Thur: REST!
Fri: 40 min. cross-training
Sat: 6 miles
Sun: REST!
Week 10:
Mon: 4.5 miles
Tue: 30 min. cross-training
Wed: 4.5 miles & 30 min. strength training
Thur: REST!
Fri: 50 min. cross-training
Sat: 7 miles
Sun: REST!
Week 11:
Mon: 4.5 miles
Tue: 30 min. cross-training
Wed: 4.5 miles & 30 min. strength training
Thur: REST!
Fri: 50 min. cross-training
Sat: 8 miles
Sun: REST!
Week 12:
Mon: 5 miles
Tue: 30 min. cross-training
Wed: 5 miles & 30 min. strength training
Thur: REST!
Fri: 60 min. cross-training
Sat: 9 miles
Sun: REST!
Week 13:
Mon: 5 miles
Tue: 30 min. cross-training
Wed: 5 miles & 30 min. strength training
Thur: 2 miles
Fri: REST!
Sat: 10k
Sun: REST!
Week 14:
Mon: 5 miles
Tue: 30 min. cross-training
Wed: 5 miles & 30 min. strength training
Thur: REST!
Fri: 60 min. cross-training
Sat: 10 miles
Sun: REST!
Week 15:
Mon: 30 min. strength training
Tue: 4 miles
Wed: 30 min. strength training
Thur: 2 miles
Fri: REST!
Sat: REST!
Sun: 1/2 marathon
What are your thoughts? I especially want to hear from the people who have done this before.
I'm kind of worried about scheduling a 10K only two weeks before the marathon. Obviously a 10K is less distance than the 9 miles Hal Higdon requests I run that week. In November, there is only one 10K happening in Las Vegas. I really feel like I should get out and run on the road to get an idea of what it's like to run around other people in a race situation.
I'm also a little concerned about the cross training. My cardio has always been running. What are my options for cross-training; cycling, swimming, and.... what?
7 comments:
I've never run a race in my life! Unless you count gym class in elementary school:( So I can't help. But I am impressed reading it!
I keep thinking running would be a good thing to take up, but never actually do it. I use my asthma and bad joints from years of dance as excuses... so I don't have much advice, I'm afraid!
It looks like you've got a good plan, though. Hopefully a few runners will give you some tips. In the meantime, I'll be cheering for you from the sidelines. :)
I've run a few 1/2 marathons! I find this all very interesting. My longer distance running began without the thoughts of racing, just training to be fit. I wasn't Forest Gump or anything,. but I just ran every day, or every other day and kept at it. I would slowly extend my distance until I could do 5 miles, then stayed there for a while, then kept increasing. I'm interested to see how it goes for you. Really, the training is the important thing. I hope you will eventually get to that point. Good luck!
PS: When you do eventually get to run a race. DO NOT start out fast. That is what happens in that race starting moment. Let them go ahead of you. You will be glad you listened to me about this, if you do.
Thanks for all of your support. I really am hoping that everything goes well. I trained for a marathon years ago.. and got really sick at mile 16 and wasn't able to run it.
Dr. J - thanks for the advice, I will definitely start the race slow. Hopefully running the 5k and 10k will give me a little practice running in a group setting.
Congratulations on signing up for the Las Vegas Half - that one sounds really fun to me! I think you will be okay with that 10K thrown in there towards the end - it will be good to have a race experience under your belt before the half. I use the elliptical and biking for my cross training, which works pretty well for me. My suggestion would be find something that is an enjoyable break from running, so you look forward to it. Finishing a half marathon is an incredible experience and I have found that the positives spill over into other areas of my life. Good luck!
Amy - thanks!! I am very excited. So far I've been using the elliptical and biking for cross training. It really is a nice break!
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