Spring 2014 Running Training Plan

Spring 2014 Training Plan Phoenix Half Marathon and Green Bay Marathon

I have an obsession with making training plans. I LOVE to make them. I don’t know why. Maybe it’s the thought of setting a goal, having a clear road map on how to get there, and knowing you can achieve it? I get excited to see where I’m starting out, and what I’m going to be able to do. It makes me feel strong, motivated and, especially with a marathon on the docket, kind of like a badass.

I made myself a custom training plan for the Phoenix Half Marathon on March 1st, and from there, the Green Bay Marathon on May 18th. I based the plan loosely on Hal Higdon’s training plans. I like that I run only 4 times a week, because it helps keep me from getting burned out later. Plus, I really enjoy bicycling, and it’s fun cross training as part of the week’s workouts {if the weather ever gets nice enough this spring}.

You can check out the full training plan here (PDF format):
Spring 2014 Running Training Plan

My days of the week are broken down like this:
Monday: easy run
Tuesday: rest
Wednesday: tempo* run
Thursday: marathon pace run
Friday: rest
Saturday: long run
Sunday: cross train

* I would like to have the tempo runs on Wednesday to help get some speed back, but I also don’t want to push myself too much and get hurt. I’m going to play these runs by ear, so if I feel great I’ll push, and if not, I’ll just run at what feels right.

One thing I really paid attention to with this program was following the “10% rule,” making sure my mileage doesn’t increase by more than 10% each week. I kept it pretty close to a 10% increase each week, and some weeks I have it step back to give a little extra rest to weary legs. Because I did get injured last year, I am trying my best to ward off any setbacks.

Another thing that I’m focusing on more this year, that’s not accounted for on the plan, is more strengthening: Hips, core, arms and legs. I’m trying to get in some basic hip and core work at least every other day to keep everything strong (and pesky ITBS from flaring again).

Please share any thoughts or feedback you have, I’d love to hear it!

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Do you follow a training plan?
How do you keep yourself healthy & strong while training for a race?
Favorite kind of workout? 


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