The day after I finished my first half marathon, I signed up for my next one 🙂
On November 24, 2013, I will be running in the Berkeley Half Marathon, which I talked about in this post.
The day after my first half marathon, I also wrote out my training schedule for the 6 weeks I have to train. This time around, things will be more difficult. I will be no longer be considered a “novice,” but rather an “intermediate” runner…according to Hal Higdon.
I used his training schedule to train for my first one, so I figured why not use it again?
I had to modify the schedule (using the “intermediate” program) because I only have 6 weeks to train, not 12.
So here is a comparison of what I did last time, and what I’m doing now:
Then: Basically none. Hmm maybe that’s why I wasn’t speedy…
Now: I have speed work or a tempo run planned for once a week. I might add more if I feel like it is too easy (doubt it though). By speed work, I mean 400m repeats (Run at your fastest 1 mile pace for 400 meters. Jog for 1-2 minutes. Repeat x times). This basically helps to train your fast-twitch muscles.
Then: Maybe 1-2 of these total. Ha. No wonder I ran so slow during my race.
Now: Like I said, I’m alternating tempo runs with speed work each week. Tempo runs are set up such that you run easy –> run hard –> run easy (for a set amount of time). For example, a 45 minute tempo run could go like this: slow 10 minute warm up, speed up to 10K pace for 20 minutes, cool down jog for 15 minutes. The time you run and how hard you run can easily be changed. Helps to get used to running at a faster pace for longer periods of time.
Then: Every other week. These were shorter runs, run at the pace I needed to run at for my half marathon.
Now: Same thing this time!
Stretch & Strengthen
Then: Stretched almost every day. Was really bad about the strength training part…I used to do this 5-6 days a week! Working full time, studying to get in to grad school, having a boyfriend, and training for a half proved to be exhausting so certain things fell through the cracks.
Now: I will make a huge effort to work on this. Strength training is really important for physical health and will definitely help with my running. Must. Learn. To. Make. Time. ugh.
Summary: This time around, I will be adding more speed training runs. If you don’t train with speed, you can’t expect to run the full race with speed. Oh and I have half the amount of time to train…but I’m so. Freaking. Excited.
What’s different about the way you train now (versus when you first started)?
Do you write out your training schedule?