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Posts Tagged ‘Hal Higdon’

I am working on my lesson for Thursday night’s ENT “Organization Fair” and so Download Day will have to wait until I have that handout done.  It will be a new take on time management using the “Planning with a Purpose” model.  I want to share it with you but you’ll have to wait till Wednesday for the lesson and downloads that will go with it.  I am excited for our activity on Thursday – and I will have tons more info to pass along to you once it’s over.  I’m rubbing my hands together in eager anticipation!

In the meantime, today let’s talk about the half marathon that is coming up in my life!  We are 11 weeks away (I feel like I’m pregnant again…counting down from 11 weeks…) and a friend of mine recommended Hal Higdon’s Training Program for all length of races as well as training in different weather conditions.  Click here to check out his site.  All you have to do is determine what level you are (I am “Novice” of course) and he gives you a 12-week program that will get you to the end goal.  He even has a program for those who want to walk it instead of run.  Here is my training schedule:

Training for your first Half

Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
Stretch &
Strengthen
3 m run
2 m run or cross
3 m run +
strength
Rest
30 min
cross
4 m run
2
Stretch &
Strengthen
3 m run
2 m run or cross
3 m run +
strength
Rest
30 min
cross
4 m run
3
Stretch &
Strengthen
3.5 m run
2 m run or cross
3.5 m run +
strength
Rest
40 min
cross
5 m run
4
Stretch &
Strengthen
3.5 m run
2 m run or cross
3.5 m run +
strength
Rest
40 min
cross
5 m run
5
Stretch &
Strengthen
4 m run
2 m run or cross
4 m run +
strength
Rest
40 min
cross
6 m run
6
Stretch &
Strengthen
4 m run
2 m run or cross
4 m run +
strength
Rest or easy run
Rest
5-K Race
7
Stretch &
Strengthen
4.5 m run
3 m run or cross
4.5 m run +
strength
Rest
50 min
cross
7 m run
8
Stretch &
Strengthen
4.5 m run
3 m run or cross
4.5 m run +
strength
Rest
50 min
cross
8 m run
9
Stretch &
Strengthen
5 m run
3 m run or cross
5 m run +
strength
Rest or easy run
Rest
10-K Race
10
Stretch &
Strengthen
5 m run
3 m run or cross
5 m run +
strength
Rest
60 min cross
9 m run
11
Stretch &
Strengthen
5 m run
3 m run or cross
5 m run +
strength
Rest
60 min cross
10 m run
12
Stretch &
Strengthen
4 m run
3 m run or cross
2 m run
Rest
Rest
Half Marathon

If you are wondering what “cross” and “strength” mean – don’t worry, he tells you directly under the training schedule in a clear, concise way that makes it feel actually possible to accomplish.  I am on Week 2 and heading off to Jim’s Gym for my training.  This is my last week at Jim’s – I will truly be sad to move on – but I really want to focus on this half marathon and my body is taking a little bit of a beating trying to do both.  I have to make a change and this is what it’s going to be right now.  I have loved getting fit and working hard at Jim’s and I have to say that I really like Jim.  He’s a good guy and has helped me a lot – hey, let’s face it…I certainly didn’t even have a 5K on my radar when I started with him and now look at me!  Thanks, Jim.  That’s all you.

OK, so since I don’t exercise on Sundays, I will be shifting the order of what days I do each workout so that Sunday becomes my “rest day.”  It’s not hard – basically Monday becomes Wednesday and you shift each day to get to where you need it to be.  Easy.

I have already been able to run 7 and 8 miles at a time so I think that I’m a little above the “Novice” category but since this is my first try and I know that I will have to go slowly, I’m going to use this training program.  Slow and steady….that’s alright with me.  Enjoy your Monday and I’ll see you with a great download on Wednesday!

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