Half and Full Marathon Training, Plus Lifting Heavy

You’ve asked, so I will deliver!  This blog will be all about the training plans I have been using for my Half and Full Marathons this year.

My Half Marathon training began in March with training for part 1 of the Conquer the Capital Challenge in May.  I was training for a night 10K followed by a half marathon the next morning. Because I ran 3 half marathons last year, I used Hal Higdon’s Intermediate Half Marathon training plan.  Here’s what it looks like:

WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
1	Stretch & strengthen	3 m run	5 x 400 5-K pace	3 m run + strength	Rest	3 m run	5 m run
2	Stretch & strengthen	3 m run	30 min tempo	3 m run + strength	Rest	3 m pace	6 m run
3	Stretch & strengthen	3.5 m run	6 x 400 5-K pace	3 m run + strength	Rest	Rest	5-K Race
4	Stretch & strengthen	3.5 m run	35 min tempo	3 m run + strength	Rest	3 m run	7 m run
5	Stretch & strengthen	4 m run	7 x 400 5-K pace	3 m run + strength	Rest	3 m pace	8 m run
6	Stretch & strengthen	4 m run	40 min tempo	3 m run + strength	Rest or easy run	Rest	10-K Race
7	Stretch & strengthen	4.5 m run	8 x 400 5-K pace	3 m run + strength	Rest	4 m pace	9 m run
8	Stretch & strengthen	4.5 m run	40 min tempo	3 m run + strength	Rest	5 m pace	10 m run
9	Stretch & strengthen	5 m run	9 x 400 5-K pace	3 m run + strength	Rest or easy run	Rest	15-K Race
10	Stretch & strengthen	5 m run	45 min tempo	3 m run + strength	Rest	5 m pace	11 m run
11	Stretch & strengthen	5 m run	10 x 400 5-K pace	3 m run + strength	Rest	3 m pace	12 m run
12	Stretch & strengthen	4 m run	30 min tempo	2 m run	Rest	Rest	Half Marathon

However, we all know that I’m not very good about resting and stretching.  So on Mondays and Fridays I would run a short 2-3 miles and then come home and lift with P90X.  To start with, I typically just did the upper body strength workouts to build up my arms and back.  I also tried to incorporate PiYo since I was still teaching it at the time.  It actually got to be really overwhelming trying to fit everything in.  I was trying to wake up earlier and earlier in the morning to get it all done so that I didn’t have to do any of it at night.  I was exhausted and my runs were starting to suffer because my plantar fasciitis was flaring up big time.  So I have switched up my schedule this last week before the Madison Mini Half Marathon on Saturday.  Because this race and the Discover Whitewater Series half marathon fall in the middle of marathon training, these races will be treated more like training runs, but I’m still going to try to do my best to have a respectable finishing time.  

My new training plan is to follow more closely Hal Higdon’s Novice 2 Marathon training schedule.  I chose Novice 2 over Novice 1 because I have been running for over 3 years and I have several half marathons under my belt.  Here is what the schedule looks like:

Marathon Training Schedule: Novice 2

WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
1	Rest	3 m run	5 m pace	3 m run	Rest	8	Cross
2	Rest	3 m run	5 m run	3 m run	Rest	9	Cross
3	Rest	3 m run	5 m pace	3 m run	Rest	6	Cross
4	Rest	3 m run	6 m pace	3 m run	Rest	11	Cross
5	Rest	3 m run	6 m run	3 m run	Rest	12	Cross
6	Rest	3 m run	6 m pace	3 m run	Rest	9	Cross
7	Rest	4 m run	7 m pace	4 m run	Rest	14	Cross
8	Rest	4 m run	7 m run	4 m run	Rest	15	Cross
9	Rest	4 m run	7 m pace	4 m run	Rest	Rest	Half Marathon
10	Rest	4 m run	8 m pace	4 m run	Rest	17	Cross
11	Rest	5 m run	8 m run	5 m run	Rest	18	Cross
12	Rest	5 m run	8 m pace	5 m run	Rest	13	Cross
13	Rest	5 m run	5 m pace	5 m run	Rest	19	Cross
14	Rest	5 m run	8 m run	5 m run	Rest	12	Cross
15	Rest	5 m run	5 m pace	5 m run	Rest	20	Cross
16	Rest	5 m run	4 m pace	5 m run	Rest	12	Cross
17	Rest	4 m run	3 m run	4 m run	Rest	8	Cross
18	Rest	3 m run	2 m run	Rest	Rest	2 m run	Marathon

Now again, we all know I don’t rest well.  However, I am sticking to only running 4 days a week.  Saturdays and Sundays will be interchangeable since my hubby likes to get extra hours in at work on Saturdays and I don’t want to have to rely on my parents or my MIL to watch the kids while I run since they do that for me all week long!  

So Rest and Cross days will be P90X days.  I will of course listen to my body and if my body is screaming for a complete rest day then I will surely take it.  

Here is my modified plan:

Saturday/Sunday:  Long run OR P90X: Plyometrics and an upper body workout

Monday: P90X: Legs and Back with extra Deadlifts and Squats

Tuesday:  Run following the plan (probably at least 6 miles.  3-4 miles just doesn’t do it for me! LOL However, it won’t go over 8-9 with the time I have in the morning!)

Wednesday: Run (see above)

Thursday: Run (See above)

Friday:  P90X: upper body workout (These workouts will alternate from week to week following the P90X calendar for the most part.  I want to really focus on my biceps growing, but I know it is important to work my shoulders, chest, and triceps. I’m going to try my best to work these muscles equally.  I hope to add extra bicep reps on days that I work those muscles.)

So far this week, I have done my cross training workout Sunday, Legs Monday (my thighs are still burning), and running Tuesday and Wednesday.  I am excited to keep this plan up.  I think it will be more manageable with the school year starting next week for me.  

I hope this helps you on your journey to whatever you are training for!  

As always, feel free to message me on my facebook page if you have any questions or comments (but they must be nice or you will be blocked:  https://www.facebook.com/momontherun86426

Run On Runners, Run On!!

Laura