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1950 Views 0 Replies Latest reply: May 14, 2012 1:44 PM by BigBonedLawyer
BigBonedLawyer Legend 305 posts since
Jul 6, 2010
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May 14, 2012 1:44 PM

Run/walk training plan

Guy at work challenged me to do a half.  Not to race him or anything, just to do it.  Since I'm in the early stretches of my 10k prep for the Peachtree, I was looking for an interval plan that would get me through both (Peachtree is 7/4 half is 8/18).  I found a 12 week plan that uses 3/1 intervals to get you up to 13 miles over 12 weeks.  I'm currently doing some 2/1 intervals, so 3/1 wouldn't be much of a stretch.  I was thinking about beefing up the intervals every week though instead of 9 weeks of 3/1, add a minute of run every 2 weeks.  Then I'm running in 8 minute stretches instead of 3.  Then when I do another half end of October, I'm at 13 minute intervals, or more if I think I can start adding 2 or 3 minutes every couple weeks.  Or should I stick with my abbreviated Freeway to 10k that I have planned through July 1 and then take 10 weeks to extend that to half distance/time? 


Currently, I'm woefully out of shape from injury and other so the 3/1 sounded good just to keep me from killing myself to get to 13 miles.  Also, the runs during the week on the interval plan are shorter with a long weekend run to extend distance so it might be a good idea to keep it at 3/1 or 4/1 because of the additional mile or so every Saturday.  The Freeway program has the same length run every day and it's hard to get those in before work.  I'm incapable of running after work, I've tried it.

Nike+ - BBL17

Tracking my progress -

2010 Cobb Make A Wish - 30:03 111/252 no walking

2010 Run for Justice - 28:10 no walking 105/343

2010 Sleighbells on the Square  - 27:26 no walking 120/5xx

2011 Big Peach 5k 33:00 after 4 months no running.  Walked about .5 miles total.

2011 Peachtree Roadrace  - 1:11:00 on 3 weeks of training.  Finished in the top half overall.

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