I am working on a training regimen that will get me in shape to run a half marathon. Running a half marathon has always been a goal of mine, a full marathon, 26.2 miles sounds crazy, but a half marathon, 13.1 miles seems doable – so why not do it now.
I was a sprinter back in the day, but even then, a 200-meter spring was LONG and not for me. The 100-meter sprint was more my jam. I also ran cross country but was never very good at it and only really participated in cross country because I loved the kids I got to run with! Since long-distance running is slower, we were able to talk and laugh while on those runs, but I never got the competitive juices flowing running cross country. I loved running though, and still today despite a lack of training can go out and run a mile without too much trouble albeit not fast, but I get it done.
My boyfriend and I signed up for a half marathon in 2019 with the race scheduled to take place in the Fall of 2020. The race was going to be amazing; it was set to take place around a reservoir here in Colorado and led to the finish line that took us right to the doors of a brewery. We were going to make a weekend out of it, with the race being about two hours away we decided we were going to stay a few nights and make it a fun mini vacation. We started to train as soon as we registered for the race but then COVID hit and drastically changed a lot of people’s lives, and we were not immune to it, our lives changed immensely and so fast that we had trouble keeping a schedule, so our training halted. As the race got closer and closer, we decided we should start running again. It was about a month out from when the race was supposed to take place and we were only up to four miles and truth be told I was dying on those runs. To say that we were beginning to worry if we were going to be able to complete the race or not would be an understatement. We were both sitting in our living room aka the new office working when we got the email saying that the race had been canceled. We were given a choice to either forward our registration fee to the next year or donate the fee to the charities supported. We were disappointed, but if I am being honest, we were relieved, we were off the hook. That five-mile run we were trying to get in that day no longer needed to happen and I wasn’t going to struggle through those long runs anymore. We donated our registration fee, with everything that was going on, it was the right thing to do with so many people struggling, but in doing so it also got us off the hook for the next year’s run as well.
Fast forward two years and here we are in 2022, and the spark has been ignited again and I am going to do it!! I am going to run a half marathon!!!
I have not registered yet; I have just really started to think about how I am going to tackle the training! But here we are!! We are going on a journey through half marathon training! Currently, I am in the planning stage of my training, and I want to give myself about 16 weeks to train, which will put me in half marathon shape by the end of July or the beginning of August. I will be adding one mile each week for long runs and increasing up to 13 miles by race day. I am also building in additional time to account for plateaus when I cannot push myself to the next mile or deal with injuries or illnesses.
My typical preference is to work out five days per week, with active rest days twice per week. I love to lift weights whereas most true runners prefer more bodyweight workouts. I prefer to lift weights focusing on building my upper body, core, and lower body. My plan is to schedule my long runs on Saturdays when I have a little more freedom in my schedule, and work in active rest days on Sundays when we take part in a bowling league (yes, I bowl, and it is so much fun!!), and Mondays when I just seem to be playing catch up.
This is the week that I am going to put my training in motion, and below is the outline for my workouts.
I am going to start the week off with a one-mile run and push myself to a two-mile run for my Saturday long run to build a base. I will repeat this in week two to ensure that I have a solid base for my runs, core, and lifting routine.
Week 1 and 2 – (repeating for two weeks to get our base fitness level up)
Day 1 (Tuesday)
Run one mile
Core –
Bicycles x30
Leg lifts x15
Sit-ups x 30
Plank for 30 seconds
Stretch, for 10 minutes (holding each for 30 seconds)
focusing on legs. Don’t want to be sore tomorrow!!
Day 2 (Wednesday)
Super-sets
Repeat 4 times
Chess press x12
Squat jumps x15
Repeat 4 times
Bicep curls x12
Donkey kicks x15 each leg
Repeat 3 times
Forearm plank 30 seconds
Side plank 15 seconds each leg
Stretch for 10 minutes (holding each for 30 seconds)
Day 3 (Thursday)
Run 1.5 miles
Core
Toe touches x15
Russian twits x30
Super man’s x30
Stretch for 10 minutes (holding each for 30 seconds)
Day 4 (Friday)
Cable Machine Super-sets
Repeat 4 times
Single-arm row x12
Hip Abduction x12
Repeat 4 times
Triceps pull downs x12
High-low wood chop x10 each side
Repeat 4 times
Face pull x12
Hip adductions x12
Stretch for 10 minutes (holding each for 30 seconds)
Day 5 (Saturday)
Long run (hopefully I was able to get through the first two running days ok)
Run 2 miles
Core
Sit-ups x30
Heel touches x30
Leg ups x15
Stretch for 10 minutes (holding each for 30 seconds)
Day 6 (Sunday)
Active rest day #1
Hike, bowling, group sports, long- brisk walk
Day 7 (Monday)
Active rest day #2
20-60 minutes Pilates or yoga class, guided stretch