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My Second Half Marathon Training Plan

Hello, hello!

As you all know, a few weeks ago I signed up for my second half marathon — the D.C. National Half Marathon in March!

SunTrust National Marathon

About a bazillion of my friends, both grad school and blogging-related, are also running it, so it should be a blast! I’m excited to have friends to train with here in Chapel Hill — we’ll be doing all of our long weekend runs together and hopefully a couple of the midweek runs, too.

Without further adieu, here is my training plan! I just started training this week.

January_2011_training_plan February_2011_training_plan

March_2011_training_plan

As you can see, each week includes:

  • 1 long run
  • 1 shorter hilly run
  • 1 shorter speedwork run
  • 1 day of yoga
  • 2 days of cross training/strength/stretching
  • 1 day of rest

I will also be icing, foam rolling, and stretching after every single run, no matter how short.

Cross training will likely be either elliptical, biking, walking, or hiking. For my speedwork workouts, I’ll probably do them on either the treadmill or at the UNC track with the girls — my plan is basically just to cover the designated mileage in an interval sort of workout — varying sprinting, running fast, jogging, etc.

100

On my training page, you’ll see my last half marathon training plan — it’s similar to this one, but with a bunch of LA Boxing workouts thrown in since I was partnering with them at the time. I’m only running 3 days a week because that’s what works for me — any more and I tend to burn out/get injured. I like mixing it up :)

To read more about my running and previous training, check out my first half marathon race recap, as well as my post-half marathon reflections post with thoughts on how my first half marathon training went and how I worked to overcome previous knee injuries.

Here’s hoping for a successful few months of training and a great race! My goal? Finish in under 2 hours.

finishing

Any thoughts, questions, or comments related to my new training plan? I’d love to hear ‘em!

Speaking of running and races, guess who is featured in the current January/February 2011 issue of Washington Running Report magazine?!

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Look, it’s me!! :) Apparently their editor saw my D.C. Jingle All the Way 10k race recap and liked it, so they used it as a feature in the race recap section of their magazine!

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Cool, right? It’s a little awkward to read since the text is from my blog post but minus the photos, but still awesome to be featured. They even included a picture and my splits! :)

I’m off to class — have a wonderful day, friends!

Comments

  1. 1

    Congrats! That is so exciting!!

  2. 2

    Looks like a great training plan!
    Congrats on the magazine feature! Very cool!

  3. 3

    looks like an awesome plan girl! Thats so great about the magazine!!!

  4. 4

    Looks like a great training plan. I’ll probably be following a similar plan for my May half.

  5. 5

    I saw that article and meant to tweet you about it…so cool! Hopefully I will see you during the race weekend :)

  6. 6

    So cool Anne! Congrats! I also like your training plan. I’m thinking of switching mine up a bit as it has me doing 4 runs a week!

  7. 7

    I nice to have your name in print in a magazine.

  8. 9

    Looks good, Anne, though a bit more mileage might make race day a little easier. The speed work looks good, though. And congrats on the mention in the magazine! Well done -

  9. 10

    That’s awesome! I love making my own training plans instead of following someone’s plan because I always need to rework runs to my schedule.

  10. 11

    Sounds like a great plan!

    How fantastic that you were featured!!! :)

  11. 12

    I didn’t know you were one of the bloggers running that race- I am too!! So excited. I’m doing an 8 week plan though, because every time I’ve done longer ones I tend to burn out :( Good luck with training!

  12. 14

    love the feature and the workout plan you devised for us! :)

  13. 15

    Congrats on getting famous!

  14. 22

    I just finished my first marathon and definitely have racing fever. I’m looking forward to doing a couple halves in the upcoming year, plus a few others. Are you going to run the Tarheel 10 Miler on April 9? That one is definitely on my radar.

    • 23

      I just noticed that race the other day and was thinking about it! I’ll probably wait to sign up though until I see how the half goes… want to make sure I don’t get injured or super burned out!

  15. 24

    congrats on being featured! that’s so cool. and your training schedule looks great. i don’t like running more than 4 days a week – that’s my burnout wall!

  16. 25

    Hi Anne! Congrats on being featured! That’s so awesome. I wish I would have followed a similar plan when I trained for both of my halfs last year. I’ve suffered two piriformis injuries. Came back from the one after 4 months. This second one has been about a month. I need to be more disclipined with the icing and rolling. The stretching part i have down. Where was your injury and I think if I recall one of your blogs from a few months ago – you had a link to a website that sells the icing packs- wondering if they may have something for the hip area!

    Thanks and good luck with your training!

  17. 28

    Oh Anne, how I love thee :).

    My training plan looks so similar it’s borderline ridiculous (with the addition of the TurboKick classes I teach twice a week).

    I’m planning on doing my half for the Maui Marathon in September, so I’ve got some time. In the meantime I’ll be doing 10K training runs and trying to get my distance up!

  18. 30

    Looks like an awesome training plan!!!
    Best of luck!

  19. 31

    Hey look at you, Famous! ;) How cool!

    When can we start a National Half-Mara countdown?!!! SO EXCITED.

  20. 33

    Sounds like you have everything figured out. Hope all of the training goes well!
    PS – I love seeing bloggers in magazines. It’s so cool! It’s like you’re famous! :-P

  21. 34

    I’m exhausted looking at your schedule. Good luck!

  22. 35

    Hey Anne,

    First of all, good luck in your training and on race day! I too am training for a half marathon (my first) and it’s the Disney Princess Half in Orlando in Feb. I started a plan that had me running 5X a week, no rest days and had me dipping into 9 miles as my long run my third week. (I think it was too advanced for me). I burned out after 3 weeks and was experiencing severe calf muscle pain in both. I have been researching other plans from blogs and sites such as Runner’s World so I was excited to see that you had posted a plan. I was even more thrilled to see that it’s okay (and has been proven to be successful) to only run 3 as I’m doing 2 days of ST and yoga as much as possible (at least 2x per week). Thank you for posting this!

  23. 37

    Awesome being featured! Your half training plan looks great! I’m going to mirror mine after yours. :-)

  24. 38

    Great job on being featured in the magazine!
    Good luck on the training schedule, you got this girl!

  25. 39

    Woooo I’m training for my first half marathon! This looks like a good plan, maybe I’ll follow along! :)

  26. 40

    Hi Anne,
    I like you approach with treatment and Yoga. We have some supporting articles that might help you achieve your goal. Feel free to use whatever works for you. And if you would like to subscribe I’d be happy to give you access for free.
    All the Best…
    Scott from marathon-trainingschedule.com
    Email: admin at marathon-trainingschedule.com

  27. 41

    You are famousss!

  28. 42

    that is just super cool you were featured!!!

    congrats!!!

    and btw i love your header, i am having one re-done for me and so am paying attn to everyone’s headers. i dig yours!

  29. 44
    Adventurer says:

    Exciting, Anne. Looks like a great plan. There’s no productivity tool quite as effective as publicly stating goals and committing to challenges. Well done. Congrats on being picked up by the magazine, too!

  30. 45

    I think I’m going to do a training plan similar to this for my next half! I like Hal’s plan, but running 5 days a week just gets to be too much.

  31. 46

    Wow! How exciting to be featured in a magazine! Congrats.

  32. 47

    Super cool, congrats! Good luck with the training!

Trackbacks

  1. [...] the girls at 11 a.m. for our first half marathon long training run! (Check out my training plan in this post). [...]

  2. [...] flexible, too! I completely agree. In fact, speaking of being flexible, I’m going to change up my half marathon training plan slightly! I originally had my three weekly runs runs scheduled for Monday, Wednesday, and Saturday, [...]

  3. [...] morning, the girls and I did our second half marathon long training run — 7 miles! It was made even more awesome by the fact that my college BFF Turner is here [...]

  4. [...] of Tuesday morning half marathon training speed workouts! As you all know, my friends and I are training for the National Half Marathon in D.C. in [...]

  5. [...] you know, my grad school friends and I are currently training for the DC National Half Marathon in March. Normally, there’s a huge group of us doing our long runs together on Saturdays followed [...]

  6. [...] miles, done. Another half marathon training run checked off the [...]

  7. [...] asked Matt if he wanted to join me for a shorter training run yesterday on a fun trail nearby. He agreed — but said he would only come if we went in the [...]

  8. [...] to throw up. Ugh. After texting the girls that there was no way that I’d be making our 10 mile training run, I proceeded to spend the rest of the day like [...]

  9. [...] rolling hills were great for training, the weather was beautiful, and I had great company, [...]

  10. [...] our half marathon is looming (3 and a half weeks and counting!), we decided to mix up the sprinting a bit this week [...]

  11. [...] tuned for a recap of my 11 mile training run tomorrow with the girls! I’m going to experiment with some fueling sources based on all of [...]

  12. [...] is also training for the DC National Half Marathon, and she mapped out a big loop all around the greater Chapel Hill [...]

  13. [...] thought this topic was very timely considering a lot of us are currently training for spring race season, and strength training is a very important part of any running training [...]

  14. [...] I’m going out to dinner with my extended family tonight and then tomorrow morning is my 12 mile training run — my last long one before the half marathon in two weeks! My dad is going to run half of it [...]

  15. [...] I was reunited with the UNC track! I haven’t been our here since training for my second half marathon in March (remember our adventures deciphering speed workout lingo?) — [...]

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