Arrrrrrrrrrrrrrrrrrrr!  How are you, matey? I’m feeling very pirate-ish today — after all, I’m announcing my Gasparilla 1/2 Marathon Training Program!


(Gasparilla is a pirate-themed event in Tampa.)


But before the training schedule — a shout out to my dad, who completed a 125-mile bike race yesterday. Go Dad!


Also, Husband and I had breakfast together this morning — it’s his first day back to school.  Only 2 semester to go after this one is finished — yayyyy!  We kind of just sat around the table complaining about how we wished we were in Napa instead.


I made Husband and omelet, bacon, toast, and a fruit salad, but I had French Toast.


And maple syrup for dipping.  I also enjoyed a lovely fruit salad….




Run the Plank Gasparilla 1/2 Marathon Training Program


Here is my training schedule for my upcoming half marathon, which is on March 1.  I used Hal Higdon’s plans as a basis for this plan.  I was also careful to keep my weekly mileage increases to approximately 10%, unless it is following a taper week (and then it is a 20% increase from the taper week mileage). 


Week 0 represents my running last week on my honeymoon.  I used that as a basis for my schedule.


Week Sat Sun Mon Tues Wed Th Fri
0 5.5 Rest 3.5 7 Rest Rest 5
1 Rest 12 Cross Rest 4 8X400 Rest
2 5k Race 10 Cross 4 Rest Rest 4
3 Rest 11 Cross Rest 5 8X400 4
4 10K Race 5 Cross Rest 4 Rest 4
5 Rest 9 Cross Rest 5 8X400 5
6 Rest 10 Cross Rest 6 8X400 5
7 Rest 12 Cross Rest 4 Cross Rest
8 Rest RACE          


Total Miles = 180.3

8×400 = Speedwork (8 sets of 400 meter sprints)

Cross = Elliptical, Swimming, or Bike


Have a wonderful day!



  • Erica January 19, 2009, 7:16 am

    Good luck training! Sounds like a great race. Frenchy toast looks fab! Much better than my apple with PB breakfast haha.

  • strongandhealthy January 19, 2009, 7:19 am

    Congrats to your dad! Awesome french toast! Good luck with your training!

  • VeggieGirl January 19, 2009, 7:22 am

    HAHA!! Love the “pirate-ish” persona shining through in this post 😉

    Fabulous breakfast and training plan!!

  • Nicole ( January 19, 2009, 7:26 am

    Good luck with the training. It looks as if you have set up a great training plan 😀

    Congratulations to your dad!

  • chasedaylight January 19, 2009, 7:29 am

    Looks like a great plan! I’m seriously considering doing the 5K at Gasparilla the day before your half. Should be fun!!!

  • lauren January 19, 2009, 7:33 am

    Looks like a good training program!

  • Meg January 19, 2009, 7:38 am

    Congrats for your dad!

    Looks like you have a great plan in place for your training!

  • Elsa January 19, 2009, 7:40 am

    Great training guide!

  • ttfn300 January 19, 2009, 7:46 am

    what a bike! way to go dad 🙂

    looks like a pretty good training plan, although the 12miler just a week before the race is intriguing. Looks like it’ll be a fun race, how many pirates do you think you’ll see? Are you going to wear any pirate garb? hehe 🙂

  • Mica January 19, 2009, 7:49 am

    Great-looking plan! You’ll speed through the half.

    I hope you dress up like a pirate for it. No, actually, a sword and peg leg might get cumbersome over 13.1 miles.

  • Caitlin (see bride run) January 19, 2009, 7:51 am

    yes i am planning to dress like a pirate 🙂

  • K January 19, 2009, 7:54 am

    Way to go Dad!! That’s fantastic 🙂

    Yummola to the French toast!

  • coley January 19, 2009, 7:55 am

    I read your blog religiously, but I never really post. But I wanted to let you know how much you have helped me over the last 4 months. The way you view yourself and your health has been so inspiring to me. I really do believe that you, as well as Kath and Jenna are the reason I have finally been able to look at myself in a healthy way and be happy for what my body can do for me. I’ve stopped worrying about weight and there’s no more “fat talk” here 🙂 You’re also the one that finally inspired me to sign up for my first triathlon this summer. It’s something I’ve always wanted to do, but never thought I could do it. Since I’ve started training I’ve seen my body change SO much and I’ve gained an appreciation for how my body looks because I know I’m going to rock this tri! Thanks again for all the inspiration and work you put into this blog, it is very much appreciated!!

  • Rose January 19, 2009, 8:02 am

    That training schedule looks definitely do-able 🙂

    Congrats to Dad – what a race!

  • girlrunningaround January 19, 2009, 8:03 am

    How exciting. I’m running my first half in March too! It’s good to see that your longest run before the half will be 12 miles. That’s what I have scheduled too, but I was worried it wouldn’t be enough.

  • Caitlin (see bride run) January 19, 2009, 8:07 am

    coley – thank you! that was so nice to read on a monday morning. good luck on your tri!! i know you will do excellent!

    girlrunningaround – before my first half, i did 14 miles, but i dont think that was necessary and it led to overuse injuries. its important not to push yourself TOO hard – you might end up injuried. i think 12 before a half is fine!

  • Sarah w. January 19, 2009, 8:24 am

    goodluck training! what a great training schedule 🙂

    oooh i looooove everything PIRATES!!!! that will be a neat race!

  • HangryPants January 19, 2009, 8:29 am

    I am jealous of your obvious sunlight there! The fruit looks wonderful. So sweet to have breakfast w/ your new hubby.

  • brandi January 19, 2009, 8:43 am

    Looks like a great training schedule!

    And that cantaloupe looks delicious!

  • Melissa January 19, 2009, 8:51 am

    I tagged you 🙂

  • ash January 19, 2009, 9:10 am

    Those blueberries look so good. I bought some not to long ago and they were so sour tasting :(. I was lucky to get some good strawberries this weekend though! Yay!
    Please check out my new blog when you have time.

  • Danielle January 19, 2009, 9:23 am

    Best of luck training, I’m so excited for you! And congratulations to your dad!

    P.S. It makes me smile every time I see “Husband.” You know, because it replaced, “Future Husband.” 🙂 So cute.

  • Kristin January 19, 2009, 9:57 am

    Sounds like a great plan! When are you changing your blog name?

  • emily January 19, 2009, 9:59 am

    good luck training! it is so interesting to see your schedule, I really enjoy reading all about the training.

  • talesofexpansion January 19, 2009, 10:13 am

    thanks for sharing your training plan, caitlin. i’m running my first half 5/30, so i’m definitely going to incorporate some of your tips!

  • BOBBI McCORMICK January 19, 2009, 10:45 am

    ooo so excited to see your training love all the cross training days! GO DAD!

  • Justine January 19, 2009, 11:11 am

    Yay for a new training plan! Can’t wait to see how it all goes…especially since I’m training for my first half 🙂
    I did notice, however, that there’s a time (during week 1 and 2 I think) that you’re running 5 days in a row! I remember you saying you were gonna try not to run back to back days and I just hope your knee injury doesn’t flare up again!
    Happy Monday 🙂

  • Sarah (lovINmytummy) January 19, 2009, 11:38 am

    That training program is ambitious! I’ll be interested to hear how you like it after the race. My next half is in May, so I’ll be looking for a new training program soon.

    What do you think about the 12 for your long run before the race? I tapered down to 8 last time.

    Have a great day!

  • Heather McD (Heather Eats Almond Butter) January 19, 2009, 11:40 am

    Great training schedule. I know you’ll do great as you’ve already covered the distance that your longest long run requires. Looks like a good mix of speed work as well. You’ll have a great half!

    OK, were y’all eating brekkie outside. Looks like it…if so, I am so jealous! Freezing in Nashville. We had snow this morning.

  • Marissa January 19, 2009, 11:46 am

    Good luck with your training. What a fun theme!

  • Victoria January 19, 2009, 12:02 pm

    Looks good. Good luck with your training!
    Congrats to your dad!

  • Jess January 19, 2009, 12:22 pm

    That plan looks great! Good luck with your training!

  • An Apple a Day January 19, 2009, 12:46 pm

    Pirates and fitness? That has got to be exciting! Enjoy your fitness plan.

  • dailygoods January 19, 2009, 12:56 pm

    good luck with your training! i loveeeee your french toast! i use your recipe all the time 🙂

  • Caitlin (see bride run) January 19, 2009, 1:04 pm

    justine – you are right! i am going to switch out one of those days for a rest day. you have an eagle eye!!

    sarah – well, i’m keeping a long run 1 week before the half because that’s just how i roll. im more comfortable with a race if i do the distance (or almost the distance) 1 week before (with enough time to taper). some people hate to it do like that, its just preference, me thinks!

  • Red Head, Yellow Dog January 19, 2009, 5:02 pm

    I might have to steal your training plan! I was planning on using the half marathon training plan from runners world (the ultimate half marathon training plan) and I’m a little intimidated by all the different forms of speedwork. I like spending most of my time just going out there and running ya know?

  • Caitlin (see bride run) January 19, 2009, 7:18 pm

    speedwork is really easy and it really helped me increase my running preformance, so i DO recommend you try to do one day a week. 8×400 basically means 8 sprints of 0.25 mile. i run normally at a pace of about 9:30 a mile, so i shoot for 8-minute mile or 8:30-minute mile sprints and do a recovery of 1 minute at 10-minute mile pace. its easiest to do on a treadmill, but if you have a stopwatch, you can do “Fartlek” runs, which is when you pick of a landmark (like a tree or a intersection) and sprint towards that.

    give it a try!! a 8×400 workout is only like 2.5 mile with recovery, and its really short and fast. and fun!

  • audgepodge January 19, 2009, 8:55 pm

    Hal Higdon is the way to go… I’ve always found his plans very helpful. Good luck!

  • Bridget January 20, 2009, 2:36 am

    Hi there,

    Bridget (from Pitt) here. I’ve been lurking for awhile because my computer wouldn’t let me comment–I attribute it to everything being in Japanese. Now the problem is fixed and I am commenting!

    I love your blog. Recipes and ab work are two things that I am constantly working on. Any food that I miss from the U.S. I really have to cook myself. Because of missing key ingredients, I have to be creative!

    Before my grandparents moved, they used to live within walking distance of Beringer. I miss that area…the house, the smell, seeing the vineyard, everything! I am so happy to hear that you guys enjoyed it. =)

    Now that I am no longer “comment challenged,” I will comment! thank you for your wonderful blog!

  • Caitlin (see bride run) January 20, 2009, 7:10 am

    hey bridget!! NICE TO HEAR FROM YOU! floor 16 always!

Previous post:

Next post:

Healthy Tipping Point