Hi Jen! I'm definitely not an expert, but I put together a half training plan last summer/fall for my first half and posted it to google docs. You can check it out here: GRRR - it keeps coming up as a broken link. Will see if I can't find another way to get it posted...
So let me break it down a bit...Xtraining was bike or walk for me...more often walking than biking. But it really could be anything like aerobics or swimming - just moving your body. The strength training (lower basic, upper basic, etc.) was taken from a book I got on Amazon called Lean, Long and Strong: www.amazon.com/Lean-Long-Strong-Strength-T
. I really like the book and it was easy enough to follow along and used very little outside equipment - mostly hand weights and a stability ball. She always gave a modified move to make it easier and an advanced move to make it harder in addition to the basic move. The book has plans that show you what to do on which day so that was really easy too! :-) The other thing I liked about it was that it only takes about 12 minutes once a day to do your circuit. I really enjoyed having strength training 5x a week, all working a different muscle group so it wasn't a problem to do back-to-back. Plus, she uses really great stretches in between too. (Okay, I sound like her personal spokeperson! LOL)
The other thing about the plan is that it is basically a mash-up of Runner's World SmartCoach and the plan from the Women's Book of Running by Claire Kowalchik (or something like that...) You'll see that my hill training is not every week like some suggest, but was on a rotating schedule due to the fact that I work full-time and have a family and can't always drive to a running location and have to make due with the fact that I live where it is flat, flat, flat.
Okay - so the basics are: Easy Run on Monday, Speedwork on Tuesday (programmed my Garmin with the various workouts suggested in the Women's Book of Running under the 10k and Half plans), Wednesday was Yoga/Xtrain, Thursday a basic run in between speed work and easy...so a moderate pace rather than easy, Friday was more Xtrain, Saturday was my long run (although many do theirs on Sunday, but Saturday just works better for me), and then finally - Sunday was complete rest or light yoga.
I can't say that my time was stellar by any means...I finished in just a hair under 3 hours but the course ended up being a lot more difficult than I anticipated and I mentally struggled. I can't say that I felt under trained for it and I haven't really made any modifications to it from what I'm planning to do for this summer/fall for the same race again this year (I WILL BEAT IT THIS YEAR!).
So there you have what I did...I hope that others might have other ideas/suggestions!
Edited by: 4EVERADONEGIRL at: 6/7/2011 (18:42)
| Pounds lost: 53.6