I just posted this to someone's response in another post, thought it would be useful here, as well!
I just started training for my first half marathon. I will attach (hopefully) my self made training plan -which is based upon my experience, my trial and error, other peoples' writing, and other peoples' trial and error. It is only ever a guideline, and modifications will be made as necessary. My number one goal in ALL physical activity is to LISTEN TO MY BODY. And that will always take precedence over any "plan".
My mileage stars in this plan, at 15 miles a week, because that is what I have been consistently running, on average, for close to a year now.
I am a HUGE advocate of strength training for the entire body -and it is ESPECIALLY important, as a runner, that you do not neglect the other parts of your body that are enabling your legs to run (like your upper body).
Those 4 consecutive rest days in my plan, are because I do not run when I am laying an egg, because it is not safe to run when you have significantly less strength (which is what happens due to the hormone Relaxin, that is released during that time). I will not race during that time either - which is a bit of a psychological mind twist, since my cycle is not regular anymore -so I have to be prepared to cancel races that I may have planned for, months in advance.
I also do not pin my exercise routine, or mileage, to exact days and times, because old(er) age has taught me, that my "plans" rarely go as "planned" -flexibility is the key. I tentatively plan out which days I would like to do what and it is not unusual for me to have TWO times, places, and types of workouts in my mind, for each day, so that just in case one falls through I can probably do the other -this is also one of my "keys" to working out consistently, in general.
Also, you can do A LOT in very little time, when it comes to strength training -quality of the exercises matter the most. That's why my strength training times are so short. I WILL add, that I have learned the hard way that it is super easy to over-do it with weights.
Also, I am primarily a trail runner, so I had to include transition back over to pavement only, since my HM is on pavement.
I hope you find this useful. Oh crap, I have to copy and paste it directly in here. Poo!
Training Plan for Half Marathon 12 Week Plan
Rest days 4 consecutive rest days per month/overall mileage will decrease during this week, by no more than 25%
1 minimum per week, as needed
Mileage compensation week One week out of the month, I will increase my mileage by 25% of the previous weeks mileage, to compensate the decreased mileage in the upcoming week
Increased mileage weeks will occur by no more than 25% of total mileage the week prior to the week that includes the 4 day consecutive rest period
(I don't "do" percentages, really, but I might have to break out a calculator for that one -cuz I have no real idea what I just said, it just sounded cool)
Daily strength exercises for hips I do, and always have done, these daily -as needed, throughout the day- much to the amusement of my instructors, bosses, co-workers, friends and strangers
Water exercises, including swimming 2 x week 30 minutes Emphasis on horizontal movement, gluteus medius, gluteus minimus, hip flexors
Upper body strength training with weights 2 x week 30 minutes Emphasis on all things latissimus dorsi - pull down, pull back, pull up, pull-over (and push-out)
Lower body strength training with weights 2 x week 10-15 minutes Emphasis on vertical movement, squats and lunges
Running Week 1 3 x week 15 mile total mileage 2 pavement runs
Week 2 3 x week 15 mile total mileage 2 pavement runs
Week 3 3 x week 15 mile total mileage 2 pavement runs
Week 4 2 x week 15 mile total mileage 1 pavement run
Week 5 2 x week 15 mile total mileage 1 pavement run
Week 6 3 x week Increase mileage 2 pavement runs
Week 7 3 x week Hold mileage 2 pavement runs
Week 8 3 x week Decrease overall mileage/one run must be 10 miles 2 pavement runs
Week 9 2 x week Decrease overall mileage/one run must be 10 miles 1 pavement run
Week 10 2 x week Decrease overall mileage/one run must be 10 miles All pavement
Week 11 2 x week One run must be 14 miles All pavement
Week 12 2 x week One run must be 14 miles All pavement
I just started training for my first half marathon. I will attach (hopefully) my self made training plan -which is based upon my experience, my trial and error, other peoples' writing, and other peoples' trial and error. It is only ever a guideline, and modifications will be made as necessary. My number one goal in ALL physical activity is to LISTEN TO MY BODY. And that will always take precedence over any "plan".
My mileage stars in this plan, at 15 miles a week, because that is what I have been consistently running, on average, for close to a year now.
I am a HUGE advocate of strength training for the entire body -and it is ESPECIALLY important, as a runner, that you do not neglect the other parts of your body that are enabling your legs to run (like your upper body).
Those 4 consecutive rest days in my plan, are because I do not run when I am laying an egg, because it is not safe to run when you have significantly less strength (which is what happens due to the hormone Relaxin, that is released during that time). I will not race during that time either - which is a bit of a psychological mind twist, since my cycle is not regular anymore -so I have to be prepared to cancel races that I may have planned for, months in advance.
I also do not pin my exercise routine, or mileage, to exact days and times, because old(er) age has taught me, that my "plans" rarely go as "planned" -flexibility is the key. I tentatively plan out which days I would like to do what and it is not unusual for me to have TWO times, places, and types of workouts in my mind, for each day, so that just in case one falls through I can probably do the other -this is also one of my "keys" to working out consistently, in general.
Also, you can do A LOT in very little time, when it comes to strength training -quality of the exercises matter the most. That's why my strength training times are so short. I WILL add, that I have learned the hard way that it is super easy to over-do it with weights.
Also, I am primarily a trail runner, so I had to include transition back over to pavement only, since my HM is on pavement.
I hope you find this useful.
Oh crap, I have to copy and paste it directly in here. Poo! Training Plan for Half Marathon 12 Week Plan
Rest days 4 consecutive rest days per month/overall mileage will decrease during this week, by no more than 25%
1 minimum per week, as needed
Mileage compensation week One week out of the month, I will increase my mileage by 25% of the previous weeks mileage, to compensate the decreased mileage in the upcoming week
Increased mileage weeks will occur by no more than 25% of total mileage the week prior to the week that includes the 4 day consecutive rest period
(I don't "do" percentages, really, but I might have to break out a calculator for that one -cuz I have no real idea what I just said, it just sounded cool)
Daily strength exercises for hips I do, and always have done, these daily -as needed, throughout the day- much to the amusement of my instructors, bosses, co-workers, friends and strangers
Water exercises, including swimming 2 x week 30 minutes Emphasis on horizontal movement, gluteus medius, gluteus minimus, hip flexors
Upper body strength training with weights 2 x week 30 minutes Emphasis on all things latissimus dorsi - pull down, pull back, pull up, pull-over (and push-out)
Lower body strength training with weights 2 x week 10-15 minutes Emphasis on vertical movement, squats and lunges
Running Week 1 3 x week 15 mile total mileage 2 pavement runs
Week 2 3 x week 15 mile total mileage 2 pavement runs
Week 3 3 x week 15 mile total mileage 2 pavement runs
Week 4 2 x week 15 mile total mileage 1 pavement run
Week 5 2 x week 15 mile total mileage 1 pavement run
Week 6 3 x week Increase mileage 2 pavement runs
Week 7 3 x week Hold mileage 2 pavement runs
Week 8 3 x week Decrease overall mileage/one run must be 10 miles 2 pavement runs
Week 9 2 x week Decrease overall mileage/one run must be 10 miles 1 pavement run
Week 10 2 x week Decrease overall mileage/one run must be 10 miles All pavement
Week 11 2 x week One run must be 14 miles All pavement
Week 12 2 x week One run must be 14 miles All pavement
