8 week training plan

The dream of running a half marathon is still fresh in my mind but I cannot get past certain barriers; like running more than 6 miles and to start to really push myself. After looking at several half marathon plans, both beginner and advanced, and came up with my own training that I feel I can successfully complete. I also think it will really challenge me and help me see that I can do more than I thought.
It’s pretty self explanatory and straightforward. I am designating the weekend for my long runs and a day of easy cardio, either outside or at the gym. Friday’s are a rest day but I will do a small strength training session like abs or pop in a 30 day shred DVD if I feel I need to. I really do not want to hurt myself and I know that I perform much better with more rest than not.

By the end of week 8 I hope to be able to run 12 miles at one time and increase my stamina and endurance.

Week 1
Monday – rest
Tuesday – 4 miles
(easy) Ended up doing 3 miles and 10 minutes of rowing & core work
Wednesday – Cardio of choice 60 min + strength train I did 45 min on the elliptical and 15 minutes on stair stepper
Thursday – Speed Repeat (
jog 15 minutes, then 1 mile at push it pace. Jog for 2 minutes the another mile at push it pace. Jog for 15 minutes then end) – This was awesome! I did my two miles at 8.45! And over all completed 5 miles.
Friday – Rest and/or strength train depending on how I feel. I took a nice 45 minute walk with Jordan – no strength
Saturday – 6 miles
(easy) I did 6.15 miles in 63 minutes – a nice slow pace but I kept my water breaks to only 2!
Sunday – Cardio of choice 60 minutes
I did a 5k in race pace – a little over 27 minutes, then did stairs for 15 minutes
Week 2
Monday – rest  I did a workout video for strength.
Tuesday – 4 miles (easy) REST
Wednesday – Cardio of choice 60 min + strength train Ran/walked 5 miles – I had really bad hamstring cramps from the strength on Monday
Thursday – Hill Train ( jog 15 minutes. Run uphill for 2 minutes then jog back down to recover for 1 minute. Repeat 4 times. Jog 15 minutes then end.) No hill train, 3 miles and 15 minutes on stairs. Legs are still giving me problems.
Friday – Rest and/or strength train.  REST
Saturday – 7 miles (easy)  I did 8.10 miles in 1 hour and 19 minutes
Sunday – 3 miles at race pace
Did a 5K in 27 minutes, then stairs, then some strength
Week 3
Monday – rest
Tuesday – 5 miles (easy)

Wednesday – Cardio of choice 60 min + strength train
Thursday – Speed Repeat (see week 1)

Friday – Rest and/or strength train REST
Saturday – 8-9 miles (easy) REST
Sunday – cardio of choice and 2 miles at race pace
8.5 miles (forgot to track time but I was running at a 9:30-9:40 pace)
Week 4
Monday – rest
Tuesday – 4 miles easy  3 miles and 15 minutes of stairs at level 17
Wednesday – Cardio of choice for 60 min + strength
Thursday – Hill Repeat (see week 2)
Friday – Rest and/or strength train
Saturday – 7 miles (easy)
Sunday – 3 miles at race pace

Week 5
Monday – rest
Tuesday – 3 miles (easy)
Wednesday – Cardio for 60 minutes + strength
Thursday – Speed Repeat x 3 (see week 1)
Friday – Rest and/or strength
Saturday – 11 miles
Sunday – light cardio or rest

Week 6
Monday – rest
Tuesday – 3 miles (easy)
Wednesday – Cardio of choice 60 min + strength
Thursday – Hill Repeat (see week 2)
Friday – Rest and/or strength
Saturday – 7-9 miles (easy)
Sunday – 4 miles at race pace
Week 7
Monday – Rest
Tuesday – 2 miles easy
Wednesday – Cardio of choice for 60 min + strength
Thursday – Speed repeat x 3 (see week 1)
Friday – rest and/or strength
Saturday – 12 miles (easy)
Sunday – light cardio or rest
Week 8
Monday – Rest
Tuesday – 2-3 miles (easy)
Wednesday – Cardio of choice for 60 min + strength
Thursday – Hill repeat (see week 2)
Friday – Rest and/or strength
Saturday – 6 miles (easy)
Sunday – 4 miles at race pace

Finish!!!!
ztashaz

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14 Responses to 8 week training plan

  1. Maria says:

    HI! I stumbled upon your blog while reading comments on Anne P's blog! I am currently preparing myself (mentally) to begin training for a half marathon on April 1st. The marathon I plan on running is October 3, but I am going to do a 6 month training program in case I decide to "Go Big or Go Home" and do the WHOLE THING!! Your plan looks awesom though and I look forward to hearing how it goes…

  2. Maria says:

    HI! I stumbled upon your blog while reading comments on Anne P's blog! I am currently preparing myself (mentally) to begin training for a half marathon on April 1st. The marathon I plan on running is October 3, but I am going to do a 6 month training program in case I decide to "Go Big or Go Home" and do the WHOLE THING!! Your plan looks awesom though and I look forward to hearing how it goes…

  3. Nicole says:

    I have a similar dream of running a half marathon! I need to get my husband on board so we can go through the training together. I like your training plan. Thanks for sharing!

  4. OMG! That is amazing! With a plan like that, there's not a doubt in my mind that you are going to successfully finish that half marathon. Your blog looks great BTW! J is the cutest thing EVER! He should be a model 🙂

  5. Nicole, RD says:

    You can do it! Running a half is such a wonderful accomplishment!

  6. Melissa says:

    I just hit the 8 week mark in my half marathon training. My boyfriend is running too, but he hasn't started training. your plan would be perfect for him!Good luck with you're training. Don't let nerves get the best of you. You can run 13.1 miles!

  7. Looks good, lady! Good luck! Your long runs are so much more enjoyable with a partner, I agree!

  8. You go girl!! WOO HOO!!! That's an awesome goal!!

  9. Thanks everyone! I have come so far with my running but I do need that little push. I have yet to find anyone to run with – I am on meetup.com and hopefully IO will be able to connect with someone there to run with. I would love to start running trails but I would much more comfortable with someone else with me.

  10. Adrien says:

    you'll be able to do this no problem! Make sure you don't run your race pace each day you go out- you should run a minute slower each mile- the energy at the race will put you at your race pace without even trying and you don't want your body to be tired on race day- I love training for long runs- it feels so great when you're done!

  11. fitandfortysomething says:

    I am with you…..it seems hard to run more than 6 miles. Your training plan looks good though. You are gonna do it!

  12. Danielle (Coffee Run) says:

    Your plan looks great! I remember reading somewhere that the most important part of training is to do the "long run" once a week. You should be A-Ok 🙂

  13. N.D. says:

    This looks great. I think as long as you get to 10 miles you should be fine. And I agree with Kim- if you have someone to run with, it will make it so much easier! 🙂

  14. Kim says:

    Tasha, I am just wondering if you have anyone to do your runs with? I work out with a couple of friends and it makes it sooooooo much easier to do what we say we are going to do and sometimes even more! Good luck with your training.

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