Answer to Training Question

To answer “Surviving Texas”’s question: What kind of training schedule do you follow for running? Been thinking about doing a half marathon in the fall…

As far as my training schedule for half marathons- here is the key thing- you have to have 1 consistent day for “long runs”, and make sure that you run at least 4 days a week.  Make sure that the day before your “long run” is a “rest” day where you don’t do cardio. In training, rest is just as important as the runs. You have to give your body time to recover.  Do varied runs- some days should be easy, and other days you should challenge yourself. On the long run days- just worry about running all of the miles. Run at a pace where you could still hold a conversation. Also- you have to stair-step up your mileage. If you try to jump up in mileage too fast you will 1) put yourself at a higher risk for injury, 2) get burnt out. Also- worry about distance before you worry about speed.  And strength training (your arms- the running will take care of your legs) is important to help you keep good form. Believe it or not, your arms get pretty sore once you’re running a lot of miles b/c they help keep your form and balance. Here is a sample of my week:

Monday: Easy Run 3.5 miles

Tuesday: Soccer game (equals about 4 miles of running)

Wednesday: Run 3 miles or cross train for 45 minutes

Thursday: Tempo Run 5.5 miles (1 mile easy, 3 miles hard – gradually upping the speed each minute-, 1.5 miles easy)

Friday: Very Lite Cross Train 30 minutes (elliptical or walking) or REST if you’re really sore

Saturday: Long Run – 8 miles

Sunday: REST

Good luck!

Any more questions?