Update on Half Marathon Training Plan-Round Two

After my debacle of a half marathon at the Superhero Half Marathon in New Jersey in May 2017, I decided I needed to find a new training plan for my next races. I felt like my endurance had dropped so much that I would start off fine at races but then I couldn’t maintain the pace and by the end I was just defeated. However, for the race after the one in New Jersey, Marshall University Half Marathon in West Virginia last November, I stuck with the same plan but made other changes like my running shoes and different stretches and did much better in WV. Still, I felt like I could do better and I needed to make some major changes in my training plan.

Post-race Marshall University Half Marathon

For many years I had been following a “run less, run harder” kind of plan where I would run three days a week. One day was a hill or tempo run, one was speedwork, and the other was a long run. There were no easy or recovery run days. On other days I would lift weights, do yoga, or ride my bike. I think it worked pretty well for me for the first several years but I probably got used to it and my body wasn’t challenged enough any more.

I discovered a half marathon training plan that seemed considerably tougher but not so hard that I didn’t think I’d be able to complete the runs. With this plan, there are five running days consisting of two relatively easy days with strides at the end, a tempo or fartlek run, a speedwork day, and a long run. I still do yoga once a week, do strength training at the gym, and ride my bike once a week when I feel like it won’t be too much for that week.

The first real test for this training plan came at the Famous Idaho Potato Half Marathon  this past May. If you didn’t read my post on the race, I’ll cut to the chase. I felt like I did much “better” than at my previous several races. I usually am more interested in my age group placement than my actual finish time. Although I really enjoyed the course at the Marshall University Half Marathon in West Virginia, I finished 11th of 66 in my age group. In comparison, at the Famous Idaho Potato Half Marathon, I finished 7th out of 59 in my age group. I would say both races are pretty comparable as far as difficulty with the race in Idaho being a bit hillier so it seems like a fair comparison and there were similar number of women in my age group at both races. I’ll take this as an indication that my current training plan is a good idea for me and I’m going to stick with it.

Post-race potato bar at the Famous Idaho Potato Half Marathon!

I’ve been running through the heat and humidity for my next race, which is in Alaska, so hopefully the hot weather training will only help. I had forgotten just how much harder it is to run through the summer months. The last time I trained for summer races was in 2015 when I ran Spearfish Canyon Half Marathon in South Dakota in July and Dixville Half Marathon in New Hampshire in September so I was training throughout the summer. My fastest finish at any half marathon was at Spearfish Canyon and I finished second in my age group at Dixville, so I’d say my summer training paid off. We’ll see if that holds true in Alaska next month!

How about you guys- how many times do you use and re-use the same training plan for races?

Happy running!

Donna

 

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