Mckmain or other Runners - Running Rotation Question

K

kristi

Cathlete
My goal is to run my first half marathon on August 28th. I don’t care how long it takes me to run it. Right now I run 3 miles for my short run and 4 miles for my long run on the treadmill until the days turn warmer. I’m planning on upping my long run to 5 miles on Sunday and continue building on from there. Would you mind looking over my rotation and seeing what I need to change? My legs and abs are my weakest links, but I don't know if I'm overdoing it with the weight work. You will also notice that I have listed a.m. and lunch time workouts. I’m planning on getting up early to get in my longer workouts ( I can’t do running on the treadmill at that time because the kids are sleeping and the treadmill is in a room right next to theirs.) and doing shorter 30-35 minute workouts on my lunch hour.


Monday – Muscle Endurance (a.m.)
Tuesday – Pilates Workout (a.m.)/Running Speedwork/Intervals (lunch)
Wednesday – Legs & Glutes (a.m.)/Run 3 miles (lunch)
Thursday – Run 3 miles (lunch) or hopefully with the days getting warmer soon maybe 4 miles outside, I’m not running 4 miles fast enough yet to run it during my lunch
Friday – Power Hour (a.m.)/Run 3 miles (lunch)
Saturday – REST
Sunday – Long run

Thanks for any help you can give me.
 
RE: Mckmain or other Runners - Running Rotation Questio...

Thanks Sarah! I looked over at halhigdon's website and I think the 1/2 marathon novice training program looks really good. I've been following the Non-runners Marathon Training Book. However, they only list when to run and how much but do not mention any strength training which I really need as well.
 
RE: Mckmain or other Runners - Running Rotation Questio...

I've been using a Hal Higdon program to work towards a half marathon and really like the progression. I feel my stamina and endurance have really improved.
You might want to switch your Tue & Th runs, so that you have a few more easier days between your speed work and long run and not do Power Hour and Muscle Endurance in the same week because they both have more cardio factors (for me at least) than other strength DVDs.

Mon: Muscle Endurance or Power Hour
Tue: Pilates or Other abs/corework/3 mile run
Wed: Legs & Glutes/ shorter run or substitute another easy cardio or do L& G with a premix to add some kickboxing
Thur: Speedwork + abs + stretch
Fri: Muscle Max & 3 mile run
Sat: Rest &/or stretch
Sun: Long Run that keeps getting longer by small increments to build up distance

But there are runners with a lot more experience than I have who may be able to help you more than I can.

Good luck!! :) :)
-Barb
 
RE: Mckmain or other Runners - Running Rotation Questio...

I ran a full marathon in 2003.

Personally, I wouldn't do any endurance-type workouts for my legs. You get enough lower body work from running. Rather, I would do one day of heavy leg training, rest the next day and then do a short run the following day.

Running took so much out of me that I had no energy to do anything else. I had 4 days of shorter runs and 1 day for my long run. I didn't do any strength training and lost a lot of muscle definition. (But, I got it back again quickly).

I would throw in another rest day. I would just do upper body on Monday after my long run.

Good luck!

Remember to train with your hydration/refueling of choice. Example: Don't drink Gatorade on race day if you didn't drink it during your training.
 
I think you have gotten some good advice....:).. Remember too different things work for different runners! I haven't trained for a half marathon in awhile so I do alot more distance. I'll tell you what worked for me when I did half's. I did work my legs and upper body 3 days a week strength training. My suggestion is you need to increase your long run if you can. I know this can be tough with little ones but your body needs to adapt to running 8-10 miles (in my opinion) to prepare for 13.1 miles. Another rule of thumb I have posted before here that I followed was to run twice the distance of the race (the half) weekly. Which would mean for you to run 26.2 miles a week. But, if you really don't care how long it takes you to run it then the 26.2 weekly mileage doesn't really matter. Also it would be good to back off the strength training 2-3 weeks before the half marathon so your legs will be ready...:)...hope this helps....
 
I'm currently training for a 1/2 marathon. And the non-runners marathon training book is actually my running bible :)

My training schedule is as follows
Mon: UB + PM spinning + short yoga
Tue: 5K + 30min endurance leg w/o
Wed: 10K + 30min endurance leg w/o + PM yoga
Thu: UB + PM spinning
Fri: 7K + 30min endurance leg w/o + short yoga
Sat: UB + 30min swimming laps, practicing my crawl stroke (started last Saturday)
Sun: 18K long run (building up).

So I'm running a total of 40K right now (about 25 miles) and I'm building up to 43K. I'm hoping to finish in no more then 2:20hrs. I'm not a fast runner.

It took three years of experimenting here and there before I figured out doing leg work after my runs worked the best for me. Haven't had any knee injuries since I've been doing this (started last Summer). But different things work for different people.

Don't know why, maybe because of the spinning I recently started doing, but I've been improving my times on all of my runs lately. Even when I'm not really trying to.
 
You really will have to play with it to see what works and feels the best for you. Like Carole, I was doing some leg work 3 days a week. Actually, as I train for my 1st marathon, I am doing leg work 3 days a week. I keep the weight a bit lower and the workouts are always in the form of ME, MM or PH....so they are not "full blown" 1 hour long leg workout sessions...just whatever comes with that workout.

You do need to (slowly) get your long run to be longer. You need to train your skeletal and muscular system to handle the impact for such a long time...not to mention, train your heart and lungs to work so hard for so long.

Have fun and enjoy your training!!
 
Thank you everyone for your great advice!! I knew I was coming to the right place to ask this. Each week I plan to up my mileage some so when June comes around I will be going full force and should have a majority of the mileage under my belt and my body accustomed to running the mileage.
 
Hi Kristi! I am a running fanatic, so I thought I might let you know what works for me. Keep in mind, though, that everyone is different and what works for me might be totally different that what works for you!

Just looking at your schedule it seems as though you are doing quite a bit a weights. Which I understand, I am an avid Cathe addict and find it hard to give up. So, I did notice that you do legs and glutes on the same day you run. You may want to consider giving your legs a rest and just run that day. Or do your lower body on the same day you run but do it afterwards. When I am training quite a bit for a half or just in general, I don't lift my legs heavy more than once a week. I suppose lighter workouts might be ok if you want to do more than one. Its just that your legs are getting such a workout from the running, which you will notice especially once you start upping your mileage, that you may not need as much weights for the legs.

Then again, these are things that work for me when I'm doing a lot of running. You may not need to make any adjustments until you are running 6-9 miles on average. Other than that, it looks good. Long run on the weekends with a varied amount of mileage throughout the weekdays. Good luck to you! I hope this gave you a bit of insight. Take all advice with a grain of salt, you will figure out what works best for your body.
 
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