Sandy's Half Marathon Training Schedule

Hello Fellow Runners!
  Prior to signing up for the PR mid-distance program, Sandy created a Half Marathon Training Schedule for me.  I found it extremely helpful, and now that the class has ended, I will be reverting back to this training schedule in order to accomplish my goal of 13.1 miles.  Even if you are not signed up for a half marathon, but want to continue training for long distances, this training schedule will come in handy.  Sandy created this training schedule with me in mind, so you will see that it is comprised of cross training (swim, spin) and hill workouts.  I had knee surgery 5 years ago and my right knee has been dicey since.  I don't put a lot of stress on my knee during the week and save it all for the long weekend runs to meet my goal.  Even though this training incorporates swimming/spin/run, you all can modify the schedule and insert activities that you normally do.  I also add in weight lifting when I get the chance.  My goal for this week - get back on schedule!  Hope this helps you all as much as it does me.

Lindsey

April 2011
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
					1	2
					Walk/ Rest day	Swim 1200m or spin
3	4	5	6	7	8	9
8 Miles	Walk/ Rest day	1 hr Spin	Intervals:	45 min run	Walk/ Rest day	Swim 1400m
			Jog 10 min; 3x 800m sprints, 800m jog between, jog 20 min.
10	11	12	13	14	15	16
6 Miles	Walk/ Rest day	1 hr Spin	Intervals:	40 min run	Walk/ Rest day	Swim 1200m
			Jog 10 min; 3x 800m sprints, 800m jog between, jog 20 min.
17	18	19	20	21	22	23
11 Miles	Walk/ Rest day	1 hr Spin	Hill workout - 4 hills		Walk/ Rest day	Swim 1400m
			Jog 10 min, 1 hill 5k pace, jog down, repeat 3x, 20 min jog	40 min run
24	25	26	27	28	29	30
8 Miles	Walk/ Rest day	1 hr Spin	Intervals:	45 min	Walk/ Rest day	Swim 1 Mile (1600m)
			Jog 10 min; 2x 1 Mile sprints, 800m jog between, jog 10 min.
May 2011
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	2	3	4	5	6	7
13 miles	Walk/ Rest day	1 hr Spin	Intervals:	50 min run	Walk/ Rest day	Swim 1800m
			Jog 10 min; 2x 1 Mile sprints, 800m jog between, jog 20 min.
8	9	10	11	12	13	14
9 Miles	Walk/ Rest day	1 hr Spin	Hill workout - 3 Long hills	50 min run	Walk/ Rest day	Swim 1000m
			Jog 15 min, 1 hill 5k pace, jog down, repeat 2x, 25 min jog
15	16	17	18	19	20	21
14 Miles	Walk/ Rest day	1 hr Spin	5 mile run	35 min run	Walk/ Rest day	Swim 1200m
22	23	24	25	26	27	28
9 Miles	Walk/ Rest day	1 hr Spin	4 mile run	40 min run	Walk/ Rest day	Swim 1000m
29	30	31
6 Miles	Walk/ Rest day	30 min light jog
June 2011
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
			1	2	3	4
			30 min light jog	Rest	30 min light	RACE DAY!!

Ashburn Area Running Club and Base, Pace, Race Program (April 9th)

Hello Runners!
  I should be working, but I have instead decided to drink coffee and take a mental break.  Has anyone thought about signing up for the "Base, Pace, Race Program" through PR starting April 9th?  I am seriously thinking about it and wanted to see if anyone else was.  Our mid-distance coaches Sandy Brown and Tracy Reed Endo are going to be coaching the class and it sounded like fun.  I am still planning on long runs on the weekends (have to build to 13.1 and beyond), but I really do need to work on my technique.

  Also, I am signing up for the Ashburn Area Running Club ($30/year) for an individual and this includes Saturday Morning Runs/Walks, Tuesday Evening Runs/Walks, Track workouts on Thursdays, a fall distance training program ($50 additional cost), and an early risers run on Tuesday/Thursday mornings.  This will be a great way to continue group runs.

  In addition, I will be running throughout the week at odd times in order to fit it in my schedule.  So if anyone is looking to get out there, let me know.  Those with a gmail account will be considered a "contributor" and can post on the blog (I think that is how this works).  Otherwise, just email me directly if all else fails. 

Okay, back to work.  And to all those brave souls running in the rain today...I salute you!  I am hitting the gym instead…yeah…weak I know.

Lindsey