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re: Official Running Log/Marathon Training Thread
Posted on 10/2/19 at 5:04 pm to 3nOut
Posted on 10/2/19 at 5:04 pm to 3nOut
Please rate my half marathon training program leading up to my race in December:
RUNNING
Week - Monday - Tuesday - Wednesday - Saturday
1 - 2 - 6 - 2 - 8
2 - 2 - 6.5 - 2 - 8.5
3 - 3 - 2 - 0 - 9.32(15K)
4 - 3 - 5 - 2 - 10
5 - 3 - 5 - 2 - 10.5
6 - 3 - 5 - 2 - 11
7 - 3 - 6 - 2 - 11.5
8 - 3 - 6 - 2 - 12
9 - 3 - 6 - 2 - 12.5
10 - 3 - 2 - 0 - 13.1 (race)
Goal pace is 9:09/mile, 2:00:00 overall. I’ve been running a ton lately (7 miles last Saturday) and have ran a single mile above pace.
DAILY CALISTHENICS (Monday - Friday)
Week 1, 150 pushups, 36 chin-ups
Weeks 2 - 4, 180 pushups, 40 chin-ups
Weeks 5 - 7, 210 pushups, 44 chin-ups
Weeks 8 - 10, 245 pushups, 48 chin-ups
WEIGHTS (Monday and Wednesday, my light running days)
Bench, 3x5
Military Press, 3x5
Squats, 3x10
Deadlift, 3x10
Simple, linear progression. Add weight when I can. I am gonna cut the leg presses. Squatting has to be better for you. I’ve been benching and military pressing on the same day for about four weeks. My shoulders aren’t worn out yet haha
I’m also on a (mostly) low carb diet. I eat whatever I want on the weekends.
RUNNING
Week - Monday - Tuesday - Wednesday - Saturday
1 - 2 - 6 - 2 - 8
2 - 2 - 6.5 - 2 - 8.5
3 - 3 - 2 - 0 - 9.32(15K)
4 - 3 - 5 - 2 - 10
5 - 3 - 5 - 2 - 10.5
6 - 3 - 5 - 2 - 11
7 - 3 - 6 - 2 - 11.5
8 - 3 - 6 - 2 - 12
9 - 3 - 6 - 2 - 12.5
10 - 3 - 2 - 0 - 13.1 (race)
Goal pace is 9:09/mile, 2:00:00 overall. I’ve been running a ton lately (7 miles last Saturday) and have ran a single mile above pace.
DAILY CALISTHENICS (Monday - Friday)
Week 1, 150 pushups, 36 chin-ups
Weeks 2 - 4, 180 pushups, 40 chin-ups
Weeks 5 - 7, 210 pushups, 44 chin-ups
Weeks 8 - 10, 245 pushups, 48 chin-ups
WEIGHTS (Monday and Wednesday, my light running days)
Bench, 3x5
Military Press, 3x5
Squats, 3x10
Deadlift, 3x10
Simple, linear progression. Add weight when I can. I am gonna cut the leg presses. Squatting has to be better for you. I’ve been benching and military pressing on the same day for about four weeks. My shoulders aren’t worn out yet haha
I’m also on a (mostly) low carb diet. I eat whatever I want on the weekends.
This post was edited on 10/2/19 at 5:40 pm
4
Posted on 10/2/19 at 5:40 pm to Tornado Alley
quote:
Please rate my half marathon training program leading up to my race in December
I haven't tried linear training, but would be interested to see how it works out.
If possible, I'd either aim to increase the Wednesday runs to 3 miles or incorporate speed/hill repeat workouts between week 4 and 8.
I also found it helpful to run over the half marathon distance on one of my long runs. This might not be for everyone, but since I had never run more than 8 miles before training I learned a lot about pacing, hydration, and mental focus by doing so.
Posted on 10/2/19 at 5:43 pm to Tornado Alley
Looks great and if it’s working for you it’s even better. My only concern is that you’re getting half your miles from one run. That can be an issue for your recovery after that run. Might lead to burnout, overtraining, or injury. But if you feel good and there is no problems keep on kicking arse.
Posted on 10/3/19 at 5:01 am to Tornado Alley
How may miles per week have your been running and for how long? Any history of injuries? I would add more miles to your program if possible, especially your weekly long runs.
1/2 mile of easy running won't make much difference one way or another. If you aren't going to run more days/week, then I would for go at least 4 miles on the days you do run and try to peak your long run at 15 miles if you are able to safely build to that. I don't know your history, though.
quote:
I’d simply run 12 for my long run rather than 12.5
1/2 mile of easy running won't make much difference one way or another. If you aren't going to run more days/week, then I would for go at least 4 miles on the days you do run and try to peak your long run at 15 miles if you are able to safely build to that. I don't know your history, though.
This post was edited on 10/3/19 at 5:05 am
Posted on 10/3/19 at 7:42 am to Tornado Alley
How about this?
Week - Mo - Tu - We - Sa
1 - 4 - 5 - 3 - 8
2 - 4 - 5 - 3 - 8.5
3 - 3 - 2 - 0 - 9.32(15K)
4 - 4 - 5 - 4 - 10
5 - 4 - 6 - 4 - 10.5
6 - 4 - 6 - 4 - 11
7 - 5 - 6 - 4 - 11.5
8 - 5 - 7 - 4 - 12
9 - 5 - 7 - 4 - 12.5
10 - 3 - 2 - 0 - 13.1 (race)
Looks like I’ll jump up my total mileage significantly.
Week - Mo - Tu - We - Sa
1 - 4 - 5 - 3 - 8
2 - 4 - 5 - 3 - 8.5
3 - 3 - 2 - 0 - 9.32(15K)
4 - 4 - 5 - 4 - 10
5 - 4 - 6 - 4 - 10.5
6 - 4 - 6 - 4 - 11
7 - 5 - 6 - 4 - 11.5
8 - 5 - 7 - 4 - 12
9 - 5 - 7 - 4 - 12.5
10 - 3 - 2 - 0 - 13.1 (race)
Looks like I’ll jump up my total mileage significantly.
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