I was so physically exhausted from the Half Marathon, I went to bed last night at 9:30 and slept for 9 glorious hours.  Before I went to sleep, I did about 10 minutes of yoga.  It was perfection!

 

I woke up craving oatmeal — it’s been 3 days!

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I made a basic oatmeal with:

 

  • 1/2 cup oatmeal
  • 1/2 cup water
  • 1/2 cup milk
  • 1 large sliced banana
  • Toppings: 1/2 tablespoon brown sugar, 6 chopped almonds, and a sprinkle of Grape Nuts.

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It’s just so nice to eat something familiar for breakfast again!  And YAY for real coffee. šŸ™‚

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A 56-minute 10K

 

Now that I’ve successfully completed my Half Marathon, it’s time to reach for my NEXT running goal.  My long-term fitness goals include running another Half Marathon and running a Marathon.  As much as I’d love to continue running longer distances, I need to take a three month break because:

 

(1) Our wedding is in approximately 90 days and I’m too busy to dedicate the required time to training.

(2) I would like to work on my speed in anticipation of my next scheduled Half Marathon, which is on March 1.  I’d like to run this race is 2 hours or less; therefore, I need to shave 5 minutes off my current Half Marathon time.

(3) I need to work on my strength and flexibility.  The injuries I’ve suffered recently have made me realize how important these elements are to my training.

 

I have two shorter races scheduled before the wedding: a 10K in November and a 10K in December.  My goal for the 10K in November is to race in 56 minutes or better (pacing approximately 9-minute miles).

 

To reach this goal, I’ve created a 5-week training program to increase my speed.  This plan is based on Hal Higdon’s Advanced 10K Training Program.

Week

M

T

W

T

F

S

S

1 30 min. c/s 50 min. tempo 8 x 400 mile pace Rest 5 m 8 x 400 mile pace/s Rest
2 40 min. c/s 50 min. tempo 9 x 400 mile pace Rest 5 m
Yoga
6 x 400 mile pace/s 8 m
3 40 min. c/s 60 min. tempo 10 x 400 mile pace Rest 4 m 6 x 400 mile pace/s 9 m
4 40 min. c/s 60 min. tempo 11 x 400 mile pace Rest 4 m
Yoga
6 x 400 mile pace/s 10 m
5 30 min. c/ s 30 min. tempo 6 x 400 mile pace 3 m 3 m Rest RACE

Notes:

c = cardio cross-training (i.e. elliptical)

m = miles (i.e. 4 m = 4 miles)

s = strength training

tempo = A tempo run is a continuous run with a buildup in the middle to near 10K race pace (9-minute mile pace). The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout.

Speed work (Wednesdays and Saturdays) = 8 x 400 mile/pace indicates 8 sessions of 400 meter sprints (0.25 mile) at 8-minute mile pace). I’ll jog or walk in between.

Yoga = Power yoga class.

 

Therefore, tonight I’m going to do a 30 minutes worth of cardio cross-training and strength training. Tuesday, I’ll do 50 minutes worth of tempo runs. On Wednesday, I’ll do 8 sessions of 400-meter sprints.  On Thursday, I’ll rest. 

 

Then, on Friday I’ll do a 5-mile run.  On Saturday I’ll do the same speedwork I did on Wednesday, but I’ll probably do it at the gym on the treadmill because I’ll also do strength training. And last, but not least, I will rest again on Sunday.  Typically, Sundays will be my long-run day, but I’m out of town this weekend.  I’ll be stretching every day and taking yoga classes on alternating Fridays.

 

I think this schedule will help me increase my speed! It’s printed and taped to my kitchen fridge right now. šŸ™‚ 

 

Have you ever used a training program? What did you think of it?

{ 25 comments }

 

  • talieworld October 6, 2008, 5:13 am

    Looks like a great plan!
    I”ve always been kind of confused about what everything means, so thanks for explaining!

  • Meg October 6, 2008, 5:26 am

    Love your training plan!

    How did you go so long with oatmeal!?

  • Nicole (anotheronebitesthecrust.wordpress.com) October 6, 2008, 5:31 am

    Thank you for posting your training schedule!

  • VeggieGirl October 6, 2008, 5:44 am

    Hooray for a glorious night’s sleep and oatmeal!! :0)

    FAAAABULOUS training schedule – you’ll be ready, for sure.

    HAPPY MONDAY!!

  • Jordan October 6, 2008, 5:46 am

    i’ve been craving oatmeal lately, too, but i’m out of bananas. i can’t eat oatmeal without bananas. guess i’ll have to pick up some from work. sigh.

  • Meghann October 6, 2008, 5:51 am

    So does this mean you’re not running the UCF 5 miler on the 19th?

    Unfortunately, I already dropped the movie in the mail last ngiht after I finsihed watching it. Sorry! But it really was a funny/ cute movie it’s worthe renting next time you’re at blockbuster.

  • Krista October 6, 2008, 5:57 am

    WOW! Sounds like you’re going to be one busy gal! Thanks for explaining all the “lingo”!

  • whatiateyesterday October 6, 2008, 6:07 am

    Looks like a great plan!

  • hk October 6, 2008, 6:10 am

    Looks like an awesome plan- I love feeling prepared like that!! Ready to run!!! All the best to a great week šŸ™‚

  • just me October 6, 2008, 6:10 am

    i love the schedule you’ve made up for yourself! i’m using one very similar to that which i found in the october (i believe) issue of shape. they don’t have it posted online, but if you want me to send it to you i’d me more than happy. it’s working out so far and i love it!

  • HangryPants October 6, 2008, 6:20 am

    I am so jealous of your 9 hours of sleep. Sounds so lovely. I need to get my butt in bed earlier.

    I like your planning schedule, but am not sure I am disciplined enough to follow something like that.

    I can’t believe it’s only 90 days away! It seems so close when you put it like that. šŸ™‚

  • sportsnutritionliving October 6, 2008, 6:45 am

    After i ran my first marathon ( i decided to run a marathon with no past running experience) I wanted to do another one but work more on time. I ran my first one in 3:30 which was a shock I really just wanted to finish. SO for my second one I used the FIRST (furman instiitue for running and strength trainng.) and I ran my next marathon in 3:19! The speed def helped!

  • jenngirl October 6, 2008, 6:50 am

    Wow that looks great, I think the fact that you planned and printed it out will make it very do-able and enjoyable.

    I’m veryyy much a beginner runner, but I am interested in trying a 5k when I’m ready. I’ve done tempo runs on the treadmill before, but I definitely have never developed a structured plan like yours. Any suggestions for a beginner would be welcome šŸ™‚

    Have a great Monday!!

  • BOBBI McCORMICK October 6, 2008, 7:09 am

    I used Al’s training program for my marathon on Saturday. It was a 3:30 plan, and I ran a 3:24, so to say the least it works! I loved it. My first marathon I didn’t use a plan and I ran a 4:20! I swear by one now. Al did a great job at helping me get into the best shape of my life, and made me a faster runner for sure. Good job on your half, and great goals!

  • BeachRunner October 6, 2008, 7:13 am

    Great plan. I like it.

    If you haven’t already done so, you should try the foam roller thingie for stretching and myofascial release. I just got one and it really works.

  • Brooke October 6, 2008, 7:25 am

    I love your blog and your training plan!

    I’m very new to running (just ran my first 5k last week!) and I followed the Couch to 5k training plan and loved it.

    Now I’m on week two of Higdon’s Novice 10k plan…

  • Caitlin (see bride run) October 6, 2008, 7:53 am

    just me – i saw that training plan! it looked like a good one. good luck with your training!

    sportsliving- WOW!! congrats on your latest time!

    beach runner – i saw your post about the foam roller. i definitely need to check it out!

    brooke – good luck on training! seems like you’re doing great so far.

  • Carolina John October 6, 2008, 8:50 am

    Saturday I started a marathon training plan I got from Hal Higdon (marathon Novice 2 adapted to 20 weeks) for the Myrtle Beach Marathong on valentines day. It’s fantastic, I really like his stuff. I’ve seen plenty of others that did not seem very effective.

    and that oatmeal looks WAY better than the glue I made this morning. Guess what I’m having tomorrow? Thanks for such a great blog!

  • Biz October 6, 2008, 8:57 am

    I have liked all of Hal’s training plans – mostly because they aren’t all marathon plans!

    I have followed the 5K plan and its very doable. Of course, you are a much better runner than I will ever be!

  • Janet October 6, 2008, 8:57 am

    I used the Hal Higdon training plan for my half marathon (Intermediate) and definitely liked it! I didn’t concentrate on the speedwork quite as much as I should have, but I think I will next time. I’m also excited to do a shorter race and see how fast I can go! I find it easier to do the sprints and tempo runs on a treadmill for some reason, even though I usually enjoy running outside more. I guess just seeing the numbers and knowing exactly what speed I’m running helps. Have you ever tried that, or do you always do it outside?

    I also wanted to thank you for the inspiration – I did my half-marathon on Sunday and came in at 1:59:27 – ten minutes faster than my last one! This course was pretty much all flat, while the other one was hilly in San Francisco, but I was still really excited. Thanks for inspiring me to push it faster!

  • aron October 6, 2008, 9:08 am

    awesome schedule! you can totally break 2 hours in your next half!

    yesss i guess marathon training is all about the schedule so yes i have been on one since feb (with a short break). i love being on schedules šŸ™‚

  • D10 October 6, 2008, 9:29 am

    The schedule will definitely help with your times. I think you have some great goals too. All of which I know you will achieve.

    90 more days!! How exciting.

  • tfh October 6, 2008, 9:38 am

    Training plan looks great! I stick mine to the fridge, too– I used Higdon’s for my 1/2, and am using kind of a fusion plan for my 10 mile races.

    WAY TO GO ON THE HALF MARATHON!!!

  • Amanda October 6, 2008, 10:12 am

    i’m training for the 1/2 marathon in philadelphia on nov 23. i did the smart coach program from runnersworld.com … i am not really following it for speed, but i loosely follow it by doing 4 runs a week and sticking with their long-run distances .. pretty much staying with the same distance for 2 weeks in a row and then increasing it by a mile. i am liking it so far — and i never thought i’d be running 9 miles at a time like i am now šŸ™‚

    also, thanks for the heart rate monitor tips, i got a polar f4 yesterday and used it on my run this morning. it’s great to know my calorie burn (even though it was lower than i thought it’d be!)

  • runningwithfood October 6, 2008, 12:27 pm

    You go girl! You are so disciplined … keep up the good work!

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