half marathon, running, training, workout

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