Half marathon training rotation help

[LoDo]

Hi Ladies, I have 9 weeks left before my first half marathon and I am looking to supplement my running with weight training. I've been training for the run since January. My ultimate goal is to lose 40lbs...not by the end of the 9 weeks but eventually. My CW is 177 with BF @ 40%, so obviously I have a lot of fat to burn. I'm getting a little overwhelmed trying to lay out the supplement to the running schedule. Can anyone look at my attempt at a rotation and advise any changes? I also have the Gym Style series and was considering doing a 1 body part/day rotation, but didn't know if that would be best for a weight loss rotation? Thanks in advance.

Here is my proposal for the next 4 weeks. I haven't figured out anything after that.

Week 1 Mon 5 miles,10 minute abs
Week 1 Tue 2 miles,Power hour
Week 1 Wed 5 miles,10 minute abs
Week 1 Thu 3 miles,High Step Circuit
Week 1 Fri Cross-train,Bodymax
Week 1 Sat Anthem 5K,10 minute abs
Week 1 Sun Rest
Week 2 Mon 4 miles,10 minute abs
Week 2 Tue 3 miles,MIS
Week 2 Wed 5 miles,10 minute abs
Week 2 Thu 3 miles,C&W
Week 2 Fri High Step Challengee
Week 2 Sat 10 miles,10 minute abs
Week 2 Sun Rest
Week 3 Mon 5 miles,10 minute abs
Week 3 Tue 2 miles,Power hour
Week 3 Wed 5 miles,10 minute abs
Week 3 Thu 3 miles,C&W
Week 3 Fri Bodymax
Week 3 Sat City Run 10K, 10 minute abs
Week 3 Sun Rest
Week 4 Mon 4 miles,10 minute abs
Week 4 Tue 3 miles,MIS
Week 4 Wed 6 miles,10 minute abs
Week 4 Thu 3 miles,High Step Circuit
Week 4 Fri High Step Challengee
Week 4 Sat 11 miles, 10 minute abs
Week 4 Sun Rest


Thanks, Lori

 

[kristi]

Congrats Lori on your goal to run a HM! I'm training for my first one too! In fact, I noticed you live in Louisville so we might be training for the same one - the Derby HM on April 28th. Are you running the Triple Crown Races? Initially I was going to, but have since decided against it due to time constraints.

Currently I am loosely following Hal Higdon's beginning running program. My schedule is running 3 days a week and weight training (total body) 2 times a week. My body likes to have 2 rest days, but occasionally I run a short 2 mile run on one of my rest days.

Here is Hal Higdon's website: http://www.halhigdon.com/

Good luck with your HM and your weight loss!!

 

[LoDo]

Hi Kristi, Yes, I am training to run the mini. I do plan to run the triple crown races too. I have been trying to do the running program on the mini-marathon web site. To be totally honest, I haven't stuck to it very well. The program has 5 days a week of running and 1 crosstrain day, but I've been averaging only 3 runs per week. I plan to buckle down starting today and see if I can really apply myself. Thanks for the encouragement and good luck with the mini. Lori

 

[andtckrtoo]

Lori -

My only caution would be that it's tough to lose weight and train for a half marathon as you need to make sure you eat enough calories to sustain your long runs. So know that you might not lose as much as you would like - and definitely eat well and eat enough as that can make a huge difference on your long runs.

Come join us at the Cheetah's check in - we have beginner runners up through seasoned marathons runners and we're always willing to help.

As for the schedule - I know some of us have used Hal Higdon's with success. I like to run 4 days so I used Runner's World's plan. Both work - it depends on your goals.

I would toss in a total body workout for the running one day. I've always been taught that especially as a beginner not to run more than 4 days a week.

I'm sure you'll do well! I think it's very exciting to run a Half - 13.1 miles - not many people can do that. Enjoy it and the training!

 

[banslug]

Lori-as usual, you've gotten excellent advice here. I agree with all of it. LOL. Easy way out, I guess. I want to add onto Christine's simple comment of 'very exciting to run a half'. I am enjoying training for a hald WAY more than training for the full. And running a half is more fun too. Not just because of the shorter distance. It's hard to explain.

NOW....I'm following a program from the Docs at Runner's World. I'm training for the Runner's World Half in April and Bart Yasso (a BIGGIE in the Runner's World magazine world) emails us a weekly schedule. I'm simply following that, and adding in weight workouts where feasible.

ENJOY YOURSELF! GOOD LUCK!

Join us at the Cheetahs!

Gayle

 

[Jess_jugs]

Honestly, I would cut *back* on the running. This coming from someone who has dealt w/ tendonitis twice from running. I finished my first marathon in Sept (and have done 2 half marathons & lots of shorter races) & ended up really injuring my IT band in my right leg. I had tendonitis in my left foot last Jan. My advice is to cut back on the 2-3 mile runs. And make sure when you are running that you're running quality runs, not *junk miles*. Try a tempo run (do you have an idea of what time you'd like to finish in??) http://www.runnersworld.com has some good programs that will help or http://www.halhigdon.com (but I'd cut back on some of his running, not doing 5 days a week).

If you have some Cathe step or kickbox, they're a great way to cross train as well as maybe biking or the elliptical. (or swimming!!)

So..here's my advice. Take it or leave it!

Monday ~ Run 5 miles. Warm up a mile, speed up a little on the 2nd mile, push hard for the 3rd mile, slow down a bit on the 4th, and then cool down for your 5th mile. Then do your abs & stretch.

Tuesday ~ Power Hour (either skip the run or do an alternate form of cardio if you really feel like it)

Wednesday ~ 5 miles w/ some speed work (warm up a mile, then do speed bursts every .25 miles or so), abs & stretch.

Thursday ~ 3 miles (if you want) or just do High step circuit

Friday ~ BodyMax (but I don't know if you want to wear yourself out too much before a 5K!! I might switch this up & do BodyMax on Thursday & then an easy 2-3 miler or so on Friday.

Sat ~ 5K & good luck!!!

Sunday ~ REST!!

Another piece of advice- STRETCH!!! If you think you're stretching enough, stretch some more!!!

I have had great results w/ the Gym Styles & that seems to work best for me. I do take a week or 2 off to focus more on endurance (ME, PH, MM, etc), but I always seem to come back to the GS's. They just work!

OK, sorry that was way long, but after suffering from injuries I want to help!! I'm finally back to running again & training for a half in May!!

And yes, join us on the Cheetahs! We're a fun group of runners!

 

[LoDo]

Christine, Gayle and Jess, I truly appreciate all your advice. I feel much better about my lack of execution of the 5 day running schedule I was provided. I noticed that my body performed better when I skipped some of the shorter runs, but I felt guilty or was worried I was hurting my long term training.

My goal is to finish under 2hr 10 mins.

I definitely need to stretch more! I delt with Plantar facitis last year and stretching my calves worked miracles.

So, Jess and Christine, what do you think about for next week? Here is my current plan.

Week 2 Mon 4 miles,10 minute abs
Week 2 Tue High Step Challengee
Week 2 Wed 5 miles,10 minute abs
Week 2 Thu 20 minutes elliptical,MIS
Week 2 Fri C&W
Week 2 Sat 10 miles,10 minute abs
Week 2 Sun Rest

Thanks so much!
Lori

 

[Jess_jugs]

That looks much better!! I remember feeling the same way when I was training for my first half. Oh yes, I've had PF too, not fun. I think adding in the elliptical is good also. Stretching your calves is GREAT for helping w/ PF or achilles tendonitis.

Good luck!!! You can do it!

 

[fitkansaschick]

Your training guide looks great. I did my first 1/2 last fall and was in the best shape of my life. Good luck to you, it will be something to be very proud of.

For me I did a modified version of Hal's plan. I ran three times a week with one of those runs being a longer run. We peaked to 11 miles. I currently need to get a 10K training plan for a few up coming races.

I need to find a training plan that has workouts that are 60 minutes or less during the school week. I do my long runs on Saturdays, and usually a longer Cathe on Sundays (like Body Max)

 

[LoDo]

Thanks, Jess and fitkansaschick,

I ran a 5K on Saturday....ran in in 27:03. I was happy.

So, thanks everyone for their input.

Thanks,
Lori