My next training cycle is finally here! On April 26th, I’ll be running the Pro Football Hall of Fame Half Marathon. Many of the Medina Road Runners ran it last year, and after hearing great things, I put it on my schedule for 2015. I’m mostly looking forward to the race for the challenge. This won’t be an easy course, it has plenty of hills. But I want to challenge myself more this year, I want to push myself past my comfort zone.
I’ve learned a lot about my running over the past year. Last year I was in the best shape of my life, hitting the distance and times I didn’t think were possible. But something I noticed through my training plans was that I peaked at 14 weeks. During the Medina Half training, I ran sub 2:00 in Cleveland, at 14 weeks. Then during marathon training, I ran a 2:01, my second fastest half at River Run, again at 14 weeks. Coincidence? I don’t think so, which is why this time, my training cycle will be 14 weeks with one week of taper. And although I’ve used the regular 16 week training cycle since my first half, I think I know my body well enough that this is the right decision.
As always, I have things I want to focus on while training, whether it be running based or health based.
- Get at least 7 hours of sleep each night on weekdays, preferably 8
- Eat some sort of fruit and vegetable every day
- No alcohol on weekdays except for special occasions
- Core, core, core!
Here’s my training plan for the next 14 weeks. I’ve accounted for races that I plan to run, as well as the run streak. There are a few things to note.
- What is considered a rest day will be one mile to keep up the run streak.
- Thursday’s distance may increase due to whatever is scheduled for Second Sole run group.
- PiYo is listed, but I’m not 100% committed to the class. I may substitute for yoga or pilates videos.
- The second week of training I’ll be in Toronto, this could change the schedule based on time and facilities available to me.
|Week 1||1 Mile||Speed-4.5, W/U, 6×400, C/D||1 Mile||Tempo 4||1 Mile||Long Run 7||Easy 3|
|Week 2||PiYo + 1 Mile||Speed-5, W/U, 4×800, C/D||Easy 3||Tempo 4.5||1 Mile||Long Run 8||Easy 3|
|Week 3||PiYo + 1 Mile||Speed-5, W/U, 3×1600, C/D||Easy 4||Tempo 4||1 Mile||Long Run 9||Easy 3|
|Week 4||PiYo + 1 Mile||Speed-6, W/U, Ladder, C/D||Easy 3||Tempo 4.5||1 Mile||Easy 6||Easy 3|
|Week 5||PiYo + 1 Mile||Speed- 5, W/U, 8×400, C/D||Easy 3||Tempo 5||1 Mile||Long Run 10||Easy 3|
|Week 6||PiYo + 1 Mile||Speed-5.5, W/U, 5×800, C/D||Easy 3||Tempo 5.5||1 Mile||Flirt with Dirk 10k+5||Easy 3|
|Week 7||PiYo + 1 Mile||Speed-5 W/U, 6×400, C/D||Easy 4||Tempo 4||1 Mile||Long Run 11||Easy 3|
|Week 8||PiYo + 1 Mile||Speed-4.5, W/U, 6×400, C/D||Easy 3||Tempo 5||1 Mile||Long Run 12||Easy 4|
|Week 9||PiYo + 1 Mile||Speed-5, W/U, 4×800, C/D||Easy 4||Tempo 4.5||1 Mile||St. Malachi 5 Miler||Shamrock 5k|
|Week 10||PiYo + 1 Mile||Speed-5, W/U, 3×1600, C/D||Easy 4||Tempo 4.5||1 Mile||Super Saturday 5k||Spring TRAINing 10 Miler|
|Week 11||PiYo + 1 Mile||Speed-6, W/U, Ladder, C/D||Easy 3||Tempo 4||1 Mile||Long Run 12||Easy 3|
|Week 12||PiYo + 1 Mile||Speed- 5, W/U, 8×400, C/D||Easy 4||Tempo 5||1 Mile||Easy 3||Towpath 13.1|
|Week 13||PiYo + 1 Mile||Speed-5.5, W/U, 5×800, C/D||Easy 3||Tempo 5||1 Mile||Earthday 5k||Easy 6|
|Week 14||PiYo + 1 Mile||Easy 3||Easy 2||Easy 3||1 Mile||1 Mile||Canton 13.1|
Just under 14 weeks to go!