Plan for Next Half Marathon

My next race is the San Diego Holiday Half Marathon on December 28th.  It is only 5 weeks away, so I’ve decided not to put a formal training plan together.  Instead, I will run 3 to 4 times a week along with some strength and cross-training on my non-running days.  In general, here is my basic daily guideline I’ll be following:

SD-Holiday-Half-Marathon

 

 

The majority of my runs will mainly keep within an aerobic heart rate zone of 132 – 142 beats per minute.  In addition, once a week I’ll do some short intervals, maybe 6 x 30 seconds to 1 minutes of either sprinting or hill repeats (running or on the bike), but not too much, just enough to stress the muscles a bit.  On my non-running days, I will usually get on my indoor bike trainer and keep the effort easy to moderate, just enough to get a good sweat, but ensure a good recovery between running days.  The strength training is twice a week and mostly body weight exercises – pull-ups, push-ups, squats, overhead push-ups and planks. When I have time, I also may incorporate a few dumbbell exercises. And I also incorporate active stretching routines daily just to stay somewhat limber – but nothing to extreme.

If I’m able to mostly adhere to this training schedule, it should put me in a position to run a decent half marathon.  My knee injury from a few weeks ago seems to be about 85% healed, so I should be able to get a good amount of quality running in before this race.

Also, I’ll continue to monitor and provide a weekly report on other aspects of my health – blood pressure, weight, body fat, sleep, stress, hydration, body condition, diet, and daily activity – for a more holistic approach to my training.

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About runninginspired

I’m in my mid-40s and have been running for about 19 years. I have finished 24 marathons with a personal best time of 3:04. I currently reside in San Diego, CA. I enjoy running since it keeps you honest and will give back what you put into it. Work hard, but smart, and good results will eventually follow. I like to experiment with training plans, gadgets, shoes, and nutrition to find what works for me. The primary purpose of this blog is to document my training and thoughts about running in my ongoing quest to improve my fitness and health.
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One Response to Plan for Next Half Marathon

  1. Lisa Preuett says:

    Hey there! I’m just on a search for other bloggers who are into running. I just started running 5 years ago, yet it has opened my world up so much! Not only am I in better physical shape, but it has deepened my faith journey with God. I hope you are doing well. Check out my most current devotional for runners:http://reststopforthesoul.com/2015/01/13/are-you-thoroughly-equipped

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