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STARGIRL20's Photo STARGIRL20 SparkPoints: (8,384)
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12/10/12 8:43 P

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Thanks for the input. I will train with run/walk in most of my runs.

Also, I will definately be flexible. This plan was made around my spring schedule and I planned less on a few weeks that I already knew would be busy. This plan just gives me a good outline of what to accomplish that week. The long runs are aiming for Saturdays, but realistically, they may switch to Sundays someweekends.

"And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him." - Colossians 3:17

2/9/2013 - 500 Festival Series 5K - 37:28
3/9/2013 - 500 Festival Series 10K - 1:20:08
4/6/2013 - 500 Festival Series 15K - 2:01:49
5/4/2013 - 500 Festival Indy Mini (Half Marathon) - 3:07:28

ONEderland - September 2013, September 2014
Out of obese BMI - November 2013

~Stargirl


 current weight: 199.0 
 
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197.5
171.25
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TIMOTHYNOHE's Photo TIMOTHYNOHE Posts: 4,317
12/9/12 10:32 P

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I have to agree. If you are planning run/walk for your race, train with run/walk.

I would add, this is a really detailed plan. Be flexible and don't beat yourself up is you miss something. Weather and life have a nasty habit of interfering.

Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible -- St Francis of Assisi

Rock 'n' Roll Dublin Half Marathon, Dublin, Ireland, 8/5/2013
ie.competitor.com/dublin/


STARGIRL20's Photo STARGIRL20 SparkPoints: (8,384)
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Posts: 337
12/9/12 8:17 P

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Thanks for the input. I kept the running 3 miles straight every week because I want to maintain being able to run that amount without walking. If others also think I should continue run/walks on those day, I could switch it to that with only running the easy mile on Sundays.

"And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him." - Colossians 3:17

2/9/2013 - 500 Festival Series 5K - 37:28
3/9/2013 - 500 Festival Series 10K - 1:20:08
4/6/2013 - 500 Festival Series 15K - 2:01:49
5/4/2013 - 500 Festival Indy Mini (Half Marathon) - 3:07:28

ONEderland - September 2013, September 2014
Out of obese BMI - November 2013

~Stargirl


 current weight: 199.0 
 
250
223.75
197.5
171.25
145
TRILLIUM22's Photo TRILLIUM22 Posts: 7,269
12/9/12 5:06 P

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There is a lot of info in your plan, if you have paid attention to your rate of increase you should be good. I don't quite get the mix of straight running and run.walk if you are planning on using run.walk for your race. I mean I see it in your plan, but am not sure why you made that decision. I have used Galloway plans and made some changes rather than just planning from scratch

Edited by: TRILLIUM22 at: 12/9/2012 (17:07)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
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March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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STARGIRL20's Photo STARGIRL20 SparkPoints: (8,384)
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12/9/12 12:06 P

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Hello,

I am signed up to run my first half marathon in May. I have looked at a lot of different training plans (including Jeff Galloway's, which was highly recommended) but have not found one that meets my needs well. I am planning on doing intervals of walking and running (maybe run 2 minutes, walk 1?). I tried to make my own training plan, basing it off different plans I saw. I made sure to have an easier week at least every four weeks and tried not to increase mileage by more than 10% per week. The first part of my plan includes finishing the Couch to 5K program.

Background: I've run for a little over a month (ran off and on before then) and recently picked up using the Couch to 5K program, which I will finish at the end of December. I want to finish the half Marathon on May 4. I know I need to take it slowly since I am so new to running and want to avoid injury. I also weigh 220 pounds.

Saturdays were my long runs, and 3 shorter races are planned in. On Sunday, I put a short easy, 1 mile run and will probably also do some light cross- or strength training. Mondays are running 3 miles, jogging slowly the whole way. Tuesdays are strength or cross-training. Wednesday is will be a harder 3-4 mile run using walking intervals and may include hills, fartleks, or tempo runs, depending on the week (not all of these are planned yet but am planning on using hills the most since I'm a beginner). Thursday are strength or cross-training. Fridays are always rest days.

Here is my plan. I would appreciate any input you have.

December 9-15
Monday: Strength or Cross-training
Tuesday: 2.5 miles - run all
Wednesday: Strength or Cross-training
Thursday: 2.5 miles - run all
Friday: Rest
Saturday: 2.5 miles - run all
Total Miles: 7.5 miles

December 16-22
Sunday: Strength or Cross-training
Monday:Strength or Cross-training
Tuesday: 2.75 miles - run all
Wednesday: Strength or Cross-training
Thursday: 2.75 miles - run all
Friday: Rest
Saturday: 2.75 miles - run all
Total Miles: 8.25 miles

December 23-29 - Last Week of Couch to 5K
Sunday: Strength or Cross-training
Monday: Strength or Cross-training
Tuesday: 3 miles - run all
Wednesday: Strength or Cross-training
Thursday: 3 miles - run all
Friday: Rest
Saturday: 3 miles - run all
Total Miles: 9 miles

December 30 - January 5
Sunday: 1 mile - easy run
Monday: Strength or Cross-training
Tuesday: 1 mile - fast run (time)
Wednesday: Strength or Cross-training
Thursday: 2 miles - run all
Friday: rest
Saturday: 2 miles - run all
Total Miles: 6 miles

January 6-12
Sunday: 1 mile - easy run
Monday: 2 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 3 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 4 miles - Run/Walk
Total Miles: 10 miles

January 13-19
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 3 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 4.5 miles - Run/Walk
Total Miles: 11.5 miles

January 20-26
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 3 miles - Run/Walk Hills
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 5 miles - Run/Walk
Total Miles: 12 miles

January 27- February 2
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 3 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 5.5 miles - Run/Walk
Total Miles: 12.5 miles

February 3-9
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 3 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 5K Race!
Total Miles: 10 miles

February 10-16
Sunday: 1 mile - easy run
Monday: 2 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 4 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 6 miles - Run/Walk
Total Miles: 13 miles

February 17-23
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 3.5 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 7 miles - Run/Walk
Total Miles: 14.5 miles

February 24 - March 2
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 3 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 8 miles - Run/Walk
Total Miles: 15 miles

March 3-9
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 3 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 10K Race!
Total Miles: 13 miles

March 10-16
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 3 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 9 miles - Run/Walk
Total Miles: 16 miles

March 17-23
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 3.5 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 10 miles - Run/Walk
Total Miles: 17.5 miles

March 24-30
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 3 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 5 miles - Run/Walk
Total Miles: 12 miles

March 31 - April 6
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 4 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 15K Race!
Total Miles: 17.5 miles

April 7-13
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 4 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 10.5 miles - Run/Walk
Total Miles: 18.5 miles

April 14-20
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 4 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 12 miles - Run/Walk
Total Miles: 20 miles

April 21-27
Sunday: 1 mile - easy run
Monday: 3 miles - run all
Tuesday: Strength or Cross-training
Wednesday: 3 miles - Run/Walk
Thursday: Strength or Cross-training
Friday: Rest
Saturday: 5 miles - Run/Walk
Total Miles: 12 miles

April 28 - May 4
Sunday: 1 mile - easy run
Monday: 3 miles - Run/Walk
Tuesday: Strength or Cross-training
Wednesday: 2 miles - easy run
Thursday: Strength or Cross-training easy
Friday: Rest
Saturday: Half Marathon!
Total Miles: 20 miles


Let me know if you think there is anything I should change or what would help me train better.

Edited by: STARGIRL20 at: 12/9/2012 (20:19)
"And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him." - Colossians 3:17

2/9/2013 - 500 Festival Series 5K - 37:28
3/9/2013 - 500 Festival Series 10K - 1:20:08
4/6/2013 - 500 Festival Series 15K - 2:01:49
5/4/2013 - 500 Festival Indy Mini (Half Marathon) - 3:07:28

ONEderland - September 2013, September 2014
Out of obese BMI - November 2013

~Stargirl


 current weight: 199.0 
 
250
223.75
197.5
171.25
145
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