Welcome To My Life

Here's my training schedule for my goal of running a half-marathon. I'm starting slow since I haven't been running lately. I'm following a training program from the Yuengling Shamrock 8k and half marathon (Virginia Beach). I've adjusted the 8k and half program to fit my schedule. I'm going to run the 8k on March 21, so I'm training for that first. Then I adjusted the half-M training program to start after a 2 week break. Normally an 18 week program, I decided to add 4 weeks to the schedule just so I could start slow and work my way up. The goal is to run the Rock and Roll Half Marathon (Virginia Beach) on Sept. 6! Here I go....

Week 1: Jan 19-25
Monday: 2 miles walking
Tuesday: 30 min. walking
Weds: rest / strength training
Thurs: 30 min walking
Friday: cross training (spin/step)
Saturday: 30 min walking
Sunday: rest

Week 2: Jan 26-Feb 1
Mon: 2 miles run/walk
Tues: 3 miles run/walk
Wed: rest / strength training
Thur: 3 miles run/walk
Fri: cross train (spin/step)
Sat: 35 min walk/run
Sun: rest

Week 3: Feb 2-8
Mon: 2 mile run
Tues: 3.5 mile run/walk
Wed: rest / strength T
Thur: 3 mile run/walk
Fri: cross T (spin/step)
Sat: 35 run/walk
Sun: rest

Week 4: Feb 9-15
Mon: 2 mile run
Tues: 3.5 mile run
Wed: rest/strength T
Thur: 3 mile run
Fri: Cross T
Sat: 5K or 30 min run
Sun: rest

Week 5: Feb 16-22
Mon: 2.5 mi
Tues: 4 mi
Wed: rest / strength T
Thur: 3 mi
Fri: Cross T
Sat: 40 min run
Sun: rest

Week 6: Feb23-Mar 1
Mon: 3 mi
Tues: 4 mi
Wed: rest / strength T
Thur: 3 mi
Fri: Cross T
Sat: 45 min run
Sun: rest

Week 7: Mar 2-8
Mon: 3 mi
Tues: 4 mi
Wed: rest/ strength T
Thur: 3 mi
Fri: Cross T
Sat: 50 min run
Sun: rest

Week 8: Mar 9-15
Mon: 3 mi
Tues: 3 mi
Wed: rest / strength T
Thur: 2 mi
Fri: cross T
Sat: 30 min run
Sun: rest

Week 9: Mar 16-21
Mon: 2 mi
Tues: 3 mi
Wed: rest / strength T
Thur: rest
Fri: rest
Sat: 8K Race day!

Here are a few tips...
1. Don't be a slave to the schedule
2. Start slow...walk first and work up to running.
3. The long distances on Saturday are the key workouts. Take it slow.
4. Have 2 days a week to rest. I find it's better to train less mileage than more (less injury).
5. Have fun!

After the 8k, I will take a 2 week break and start the half M training. I'll post that later.