3 weeks until Ojai half marathon, here's the way I am training for it. On the 27th of April, we'll see if it was a smart training plan or not.
First, I want to warn you that's the way I train. I make this training plan on my own, specifically for me. It's what it is! I obviously looked for information on training plans online. I get ideas for my workouts looking around on the Internet and on running magazines.
My running week
I first started with 4 running sessions a week. For the last 4 weeks, I've added one running day. I never run with Mathieu. I mean, never by his side. He didn't really like that, so, now, I run with him on one of my running days. I do that on Monday, the day after my long run. It means I run 5 times a week.
My running week is as follows:
- 1 easy run - shake out run
- 1 to 2 moderate runs - tempo run, progressive run
- 1 to 2 hard runs - speedwork, hill training
- 1 long run - increase of the mileage by 1 mile a week with a 12 miles run as the furthest one, 3 weeks before race day
My week is built on 3 "specific work" runs: moderate and hard runs. These runs are focused on: speed, hills or pace regularity. They allow me to improve my running technique, my speed and my breathing. We'll speak about the workouts in another post.
For a half marathon, it's essential to build endurance: you have to get used to run the distance. That's what the long runs aim for. I progressively increase the mileage, week after week (1 mile a week). It's advised to run them at a moderate pace in order not to be tired for the week workouts.
Also, I really like going for a run the day after a long run. That is the shake out run. I run really easy. The only goal being to relax my legs.
I write down my training plan on a Google Docs document. I plan my running workouts for the weeks ahead. I can see how it goes and what I already did. The picture on the front of this post is a screenshot of my current training plan.
As far as the training plan length is concerned, I like spreading my training on lots of weeks. It suits me better this way. But, I have to say, this time, it might have been a little bit too long. I have to work on this. I hope I didn't miss my peak running shape!