I am trying to work out a half marathon training plan to follow. I thought I had one. I was going to use a Hansons Half Marathon Method plan. I had printed it out, stuck it to my fridge, and then didn’t want to run any of those runs.
I am looking back at last years Hapalua Half Marathon. That is my current PR. At first I wanted to smash that. That was my goal. Was. Now I am looking at the bigger picture. I want to break four hours in the marathon this year. It’s still my lofty goal. I need to somehow get rid of 28 minutes in a marathon. That’s bringing it down 1 minute per mile. For over 26 miles. That’s freaking crazy!
But I have 11 months. 11 months of work. The training plan I will pick to get me to that goal will only be the last 3-4 months. I need to work to be ready for that training plan for the next 6-7 months. So, what do I do?
Again. What do I do? I am at a loss. However, I have an idea of what may help me.
- Run more. Pretty generic, but I want to build up to 30-40 miles per week before my marathon training later this year.
- Run long. Build up (again) to running at least 10-12 miles on a weekend. I am even contemplating running a few longer miles before my half (up to 15 miles).
- Run fast. Do speed work. But I get scared of speed work. I worry I won’t hit my paces. I am thinking this time take a less formal approach. Do fartleks. Just play with speed.
- Tempo runs. This are the key. I am going to start small, and get big. I will start at 3 mile tempos and gradually build up. I will try to run them just faster than my goal half marathon pace.
- Hill repeats. I think this is what helped me get that shiny PR last year. I did hill repeats. They say a hill repeat is speed work in disguise.
- Easy runs. My husband is starting to run. I can do my easy runs with him. Though, they turn out sometimes not to be so easy when we decide to race to the finish. But they are fun, and I can always throw these in to my ‘Run Fast’ category.
- Strength train. I am implementing a strength training program into my running. I was going to do BBG workouts, however I have now decided to do BBG-style workouts. I want to succeed, so I am not pushing myself. Just some jump lunges, squats and planks to get me started.
- Yoga. I am really not flexible. As in, I-can’t-touch-my-toes, not flexible. I hope this will change. I have been starting to properly stretch out each evening and adding in some (at home) yoga sessions. I really want to be a yogi.
Sounds good? It always does in theory. The good news I have already started implementing some of these into my week. As I get back into running I will be adding in my speed work and hill repeats.
My biggest question is do I make this more formal by creating a training plan for myself? I used Hal Higdon’s Advanced Half Marathon Plan last year for the Hapalua and am thinking of using that as a guide. Let me know if you have any thoughts on what I should do. Though, I am a planner and will probably write something down!