Woo hoo! Today marks the start of the Go Green, Get Fit Challenge. Interested in what it’s all about? Check out my intro post here. I am so excited to start training and get myself on the road to getting back in shape.
Yesterday, I was visiting with my sister since it was Father’s Day, and she gave me a few pointers for this whole training plan thing. She’s been running for a lot longer than me, and she even has a couple of half marathons under her belt. (She’s going to be running the Brooksie Way with me in September as well!)
I’ll be completely honest here…the longest distance I’ve ever run is a 5K (3.1 miles) — the picture above is from when the husband and I ran my first (and only) 5K in Portland. And, it’s been just about two years since I’ve ran that far. So, training for a half marathon might be a bit extreme, but I’m going to try! (I mean…who knows when we’ll decide to start trying for Monkey’s little baby sister or brother? No time to waste here!) My goal is to finish the race, not necessarily run the whole thing…and I’m pretty confident that I can do it.
Most half marathon training plans start with the runner being able to easily run at least 3 miles. My sister sent me a couple of 12 week plans that follow this rule. Since there are 15 weeks until the race, this means I have exactly 3 weeks to get my butt in gear and start running. Keeping my sister’s wisdom in mind (run/walk at least 3 times a week for 30 minutes each time), here is my plan for the next three weeks. Keep in mind each day includes a 5 minute walking cool down at the end.
WEEK ONE:
Monday (today!): Stretch and Strengthen (complete)
Tuesday: Run 1/2 mile, Walk 1/2 mile, Repeat twice (complete)
Wednesday: Rest (complete…that was easy!)
Thursday: Run 1/2 mile, Walk 1/2 mile, Repeat twice. (complete)
Friday: Stretch and Strengthen (complete)
Saturday: Run 3/4 mile, Walk 1/4 mile, Repeat twice. (complete…but ouch my knee hurts)
Sunday: Rest (complete)
WEEK TWO:
Monday: Stretch and Strengthen
Tuesday: Run 3/4 mile, Walk 1/4 mile, Repeat twice
Wednesday: Rest
Thursday: Run 1 mile, Walk 1/4 mile, Run 3/4 mile, Walk 1/4 mile, Run 3/4 mile
Friday: Stretch and Strengthen
Saturday: Run 1 1/2 miles, Walk 1/4 mile, Run 1 1/4 miles
Sunday: Rest
WEEK THREE:
Monday: Stretch and Strengthen
Tuesday: Run 2 miles, Walk 1/4 mile, Run 3/4 mile
Wednesday: Rest
Thursday: Run 2 1/2 miles, Walk 1/2 mile
Friday: Stretch and Strengthen
Saturday: Run 3 miles
Sunday: Rest
Truly, I have no idea if this plan will actually work or if it will even be doable, but I’m excited to try it out! I came up with it after doing some google searching and just by keeping in mind my abilities and determination. Usually, when I want something, I work super hard to get it – so here’s hoping the same is true when it comes to running! Again, I’m trying to go at this with a relaxed attitude, so if I need to walk more than I originally planned for, I’m okay with that. My goal is just to do at least 30 minutes/preferably 3 miles three times/week for the next three weeks. I’ll post updates along the way.
If I can successfully complete these next few weeks, I am going to try out the Hal Higdon Half Marathon Training Guide – Novice 1 program shown below. (Screen shot taken from this site.) — I plan to print this off so that I can put BIG FAT X’s through each day that I complete (with the thickest sharpie I can find of course.) Because I think that will be oh so satisfying.
Ouch, that looks tough. But just imagining how awesome I will feel if I can successfully complete it gives me the motivation I need. Wish me luck! Am I biting off way more than I can chew?
What are your fitness goals this summer? Are you participating in the Go Green, Get Fit Challenge? If so, please share! I know I work better with others…so let’s keep each other motivated!
June 18, 2012
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Hi and welcome! I'm Jenny - a green living new momma, adoring wife, and MSU fan.
You might have more success if you alternate your run/walks in shorter bursts. You are trying to build endurance, both for your cardiovascular system and for the rest of your body. If you start off by, say, alternating walking and running for short amount of time (play with it, start with maybe 1 minute running/3 minutes walking, repeat until you’ve been going a half hour – don’t worry about your pace), you will keep your heart rate relatively consistent without burning yourself out. Then over the weeks increase the running busts and decrease the walking bursts. You will want to continue alternating on the long runs – once you get rolling on the “real” 12-week training program you will want to go really slow on the long runs to build endurance, and go faster on the short runs to build speed. You can do it.
Thanks for the tips! I have no idea what I’m doing, so this is great. I’ll update at the end of the week with how my ‘runs’ actually worked out – I’ll definitely tweak my plan to involve more short runs with walking!
I too am training for a half marathon. I am doing Hal Higdons training schedule- it is kicking my butt and I love it! :)
That’s awesome! Good luck! I just did my first run today…I’m nervous for the ‘real’ half marathon training when it starts in three weeks…but I’m trying to have faith that I can do this!
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