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:
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.