1 Month: Half-Marathon Intermediate Training Plan

1 month until my next half marathon! Well that came up fast...

Not to worry, I've got a plan!

Lately, I haven't been sticking to a set running training plan (and I usually just start ramping up my miles per week before a half rather than sticking to a set plan anyway). This time around however I decided to create one and try to stick to it as best I can. I will still be teaching my regular spin classes/week and incorporating strength training so I need to stay extra organized and efficient with my time in light of my upcoming trials and hearings next month.

Or this is gonna happen...

Back to the plan: strip all the speed work, tempo runs, and intervals that I usually do, leaving the most important element in place—the weekly long run at a slow to moderate pace. This training plan will allow my body to recover quickly from one run to the next. Because go time.

The Plan (I researched various plans and chose routines that best fit my schedule. Also, this is an intermediate not beginner training plan. If you aren't super active to begin with, you will need to scale back on the runs as needed):

Monday: A lot of running experts suggest using this day as a complete rest or cross training day (45 to 60 minutes at an easy to moderate effort). I usually like doing a boot camp (HIIT style class) at my local gym. It lasts about an hour and I get a good sweat in. The class consists of various body weight and weighted exercises (a great variation for those of you looking for fun cross training).

Tuesday: 3 to 4 miles easy running. I get this in on my lunch break. Then I teach spin after work. Lots of stretching after - it's much needed.

Wednesday: 6 to 7 miles easy running. This is the only day I don't have to teach spin and there isn't an exercise class I usually go to which is great so I can fit in 3-4 miles during lunch and then get in another run after work (maybe do some TRX for 20 minutes since Friday calls for cross training which I will be too tired to get in at the end of the week). I may opt for one long run instead of two and do some strength training or TRX afterwards. It all depends.

Thursday: Off day or 3 to 4 miles easy running. I teach spin on Thursdays so this means I need to fit in a run during lunch. Not ideal, but I can tailor the mileage and pace accordingly.

Friday: Cross training (45 to 60 minutes at an easy to moderate effort). Since I teach spin Fridays, that should be sufficient for this day. I will implement some morning yoga on this day though to give my body some much needed stretching and zen time.

Saturday: 3 to 4 miles easy running. I usually do this on Saturdays anyway or use it as my rest day. If I rest on this day then I will try to fit in the easy run on my Friday lunch break.

Sunday: Long run (Starting at 7 to 8 miles, increasing by one mile each week, up to 10 to 11 miles the Sunday before the race). I usually get in 7-8 on a normal Sunday so as race day gets closer, I will up the mileage by 1 each week.

Since the race is on a Sunday, I will tailor my plan so that I get in an easy 2 mile jog the Saturday before.

Aaaaaaaaaaand rest.

Bam. That's it! Again, please note that this plan is tailored for an intermediate half-marathon training program (1:30 - 1:40 finish time). If you are new to running or a beginner, there are plenty of great training programs out there for your level. I threw this plan together (mostly for my own benefit) and to provide an example of an intermediate training plan for those of you who are active on a daily basis looking for a last minute training plan.