Wednesday, April 15, 2015

training plan - The Hapalua Half Marathon

This was my training plan for the Hapalua Half Marathon.  I got injured during the start, and towards the end I got a little lazy.  I didn't do as well as I had hoped, but

I did improve my PR from 1:57:26 to 1:55:54.

I will be attempting Hal Higdon's Advanced Half Marathon Training Plan for the Hapalua Half Marathon which takes place April 12, 2015.

Until the start date I will be getting back into running, probably following the first couple of weeks loosely.  I will aim for 5 - 6 days a week of running, but I may use the Monday as a rest day.  I want to start implementing doubles, so I may do that on an easy day.

(My dates are off - oops! Fixed on my calendar)
I created a calendar, this is what I have printed out with all my goal workouts.  Each day I will write in pen what I actually did.  I know real life can throw in some curve balls, so I won't be too upset if I can't complete all my runs.
I've also added in my paces that I want to try and hit for each workout.  


What I actually did - January.


What I actually did - February

(I have had to change my February a little from what I originally planned.  Instead of a 5k at the start of the month I will do a 60 - 90 minute run, my first long run back after injury.  From the 1st to at least the 8th I will be trying my best to go with the plan, but I will listen to my body)

(I did not run the 10k race, and I will also not be running the 15k race.  I will add in a long run instead of the race, and probably not take the two rest days before)

What I actually did - March.

What I actually ran

Runs - Paces
Hal describes each run in detail.  (Yes, we are on a first name basis.... Even if it is just in my head)

Easy run:
These are the runs on Monday, Wednesday and sometimes Friday or Saturdays.  They are designed to be run at an easy, conversational pace.
Easy Run: 9:21 - 10:16 min/mile

Run uphill between 200 and 400 meters.  Jog or walk the recovery, which will be equal distance between each repeat.  
Hills are great to strength quads, and to build speed, so you can substitute any interval workouts, or even a Tempo workout.

If you want to run fast, train fast!!  
Best done on a track, but can be done on the road.  Walk or jog between each repeat.  The recovery time will depend on the length of the repeat.
400m: 1:47 - 1:53 (approx. 7:20min/mile)
800m: 3:43 - 3:55 (approx. 7:40min/mile)
1200m: 5:46 - 6:06 
1600m: 8:02 - 8:13

Tempo Runs:
A continuous run with a buildup in the middle to near 10K race pace.

A tempo run of 40 to 60 minutes will begin with 10-20 minutes easy running, build for 20-30 minutes near the middle, and then 5-10 minutes near the end.

Hal says that the tempo can be as hard or as easy as you like.  Feel free to improvise.
Tempo Run: 8:24 - 8:39 min/mile

Race pace!  I will be running at the pace I hope to complete the half marathon in.
Race Pace: 8:45 min/mile (This may be a little ambitious, but I thought I may as well aim high!)  I will adjust this later if I feel it is too impossible)

Long Runs:
These are not to be run too fast.  I won't be focused on mileage, only time.  These long runs will be run at a comfortable pace, except for the days when a 3/1 is prescribed.
A 3/1 work out is when the first three quarters of the distance is run comfortable, and then accelerating to near race pace for the last quarter. (You are meant to finish feeling refreshed, we will see about that, Hal!)
Long Run: 9:21 - 10:39 min/mile

Warm up:
Warming up is important.  Hal says to jog a mile or two before speed and pace workouts, then to sit down and stretch for 5-10 minutes, and even to throw in some easy strides before each run.  (Strides are around 100 meters gradually building and then slowing down with the middle being near race pace).
Cool down by jogging half the distance of the warm up.

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