So last year (around Feb 2011) my wife and I started running and set a goal to run a 15K a year from then. We were both not runners so this was a big goal. We did the 15K and kinda lost interest after that. We live in Florida so running in the summer isn't fun. Well, the end of summer came and our interest in running picked up again. Our goal this year is to run a 1/2 marathon in Feb 2013. Since we've got several weeks I decided that we do a 15K training plan and when that ended to do a beginners 1/2 marathon training plan. We started the plan but I always lose interest when it comes to the non-running days... you know the cross training; stretch and strength training, etc. I enjoy running. All of the other stuff not so much. I made up my own training plan that doesn't include those things. Just running. I tried to plan it around our other activities which seem to always get in the way. I pasted our plan below. What do you think? Too agressive? Not agressive enought? Need to add things? Right now we are comforable running 6 miles. We've got a 7 mile this weekend.
|Gage- football||MM group run - 3 mile||Gage- football||Gage- football|
4 mile run
Bold City Brewery
1st Place Sports Group
|7 mile run|
|3||10/15-10/21||2 mile run||MM group run - 3 mile||3 mile run |
1st Place Sports Group?
|7 mile run|
|4||10/22-10/28||2 mile run||MM group run - 3 mile||3 mile run||8 mile run|
|5||10/29-11/4||2 mile run||MM group run - 3 mile||Halloween||3 mile run||8 mile run|
Black Creek Bowl
|6||11/5-11/11||2 mile run||MM group run - 3 mile||5 mile run||Savannah||Cask Meeting|
|7||11/12-11/18||2 mile run||MM group run - 3 mile||4 mile run|
Denise- Breaking Dawn
|8 mile run|
|8||11/19-11/25||2 mile run||MM group run - 3 mile||Thanksgiving|
4 mile run
|Black Friday Shopping||9 mile run|
|9||11/26-12/2||MM group run - 3 mile||2 mile run||4 mile run||9 mile run|
|10||12/3-12/9||2 mile run||MM group run - 3 mile||4 mile run||Cask Meeting|
9 mile run
|11||12/10-12/16||2 mile run||MM group run - 3 mile||4 mile run||10 mile run|
|12||12/17-12/23||2 mile run||MM group run - 3 mile||4 mile run||10 mile run|
|2 mile run||4 mile run||10 mile run|
|14||12/31-1/6||New Years Eve|
New Years Day
|2 mile run||4 mile run||11 mile run|
|15||1/7-1/13||MM group run - 3 mile||2 mile run||4 mile run||Cask Meeting|
11 mile run
|16||1/14-1/20||2 mile run||MM group run - 3 mile||4 mile run||11 mile run|
|17||1/21-1/27||2 mile run||MM group run - 3 mile||4 mile run||12 mile run|
|18||1/28-2/3||2 mile run||MM group run - 3 mile||4 mile run||13 mile run|
|19||2/4-2/10||2 mile run||MM group run - 3 mile||4 mile run||Cask Meeting|
10 mile run
|20||2/11-2/17||MM group run - 3 mile||2 mile run||Donna Half Marathon|
The plan should get you to the finsh line.
One suggestion: I'd turn those 2 mile runs into 4 half-mile intervals, or 8 quarter-mile intervals where you concentrate on putting a little focus on speed, or perhaps some hill work.
It is not a crazy question.
In interval is a specified distance. In my suggestion I used a quarter mile and half mile intervals.
To run an interval you have to know the distance on the ground. Point A to Point B. If you are using a GPS watch it will measure the distance for you.
An interval, because it is a shorter distance, you run it at a faster pace. This is done with turning the feet over more quickly, not longer strides.
Starting out -- with whatever distance you choose --- do not run it like a 100 meter dash. You simply want to pick up the pace. This will get your body moving faster.
Certainly is you choose a half mile over a quarter mile --- the half mile pace will not be as fast as a quarter mile. The idea is to start pushing your body to move quicker.
After you run your first interval, you then walk for a while. There are formulas for this. But starting out -- walk half the distance you ran. Then run your next interval. walk, run, walk, etc.
This will show results later down the road with both your breathing (made easier), and your ability to run longer distances more quickly.
A track is a good place to start doing these as each lap is close enough to a quarter-mile.
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