—JULIA - zoomarun.comzoomarun.com/.../01/TLAM-Half-Marathon-Own-It-Plan.pdf · HALF-MARATHON: OWN...
4
HALF-MARATHON: OWN IT “I had both sex and alcohol the night before a recent half-marathon, and I took 10 minutes off my previous best time. Clearly, it’s a winning combination!” —JULIA Best for: Intermediate to advanced runners committed to blazing a path to a personal record. Physical Prereq: Mother runners looking to test themselves across 13.1 miles should have an established base of consistent run- ning for at least the past 6 months, and be able to complete an 8-mile run. It also helps to have been intimate with more demand- ing workouts, such as tempo runs or negative-split runs. Prior race experience is muy helpful, as well. Plan Overview: is 13-week plan develops speed as it builds endurance. With its varied workouts, there’s little risk of burnout of either your body or mind. A swift half-marathon calls for a yin-yang of patience and aggression, both of which you’ll hone over the next 3-plus months. HALF-MARATHON: Own It Quick Key: WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 E: 3 miles 1 2 1 mile WU; T: 2 x 1 mile, .25-mile recovery; 1 mile CD 3 Rest 4 5 miles as 10 min. WU; I: 1, 2, 3, 2, 1 min. in Z4–5 w/2 min. recovery; 10 min. CD 5 6 E: 3 miles; or XT 7 LR: 8 miles 8 Rest 2 Fun workout 9 1 mile WU; T: 2 miles; 1 mile CD Rest NS: 5 miles (3, 2) 10 E: 3 miles; or XT LR: 10 miles, mid 2 miles at RP 11 Rest 3 E: 3 miles 1 mile WU; T: 3 x 1 mile w/ .25-mile recovery; 1 mile CD Rest 5 miles as 10 min. WU; H: 6 x 1 min. in Z5; 10 min. CD 12 E: 3 miles; or XT LR: 12 miles, mid 4 miles at RP Rest 4 E: 3 miles + 3 min. of 10 sec. in Z5, 20 sec. easy 13 1 mile WU; T: 3 miles; 1 mile CD Rest 6 miles as 10 min. WU; I: 4 x 4 min. in Z3–4 w/3 min. recovery; 10 min. CD E: 3 miles; or XT LR: 10 miles Rest 5 Fun workout E: 3–5 miles Rest 6 miles, mid 4 miles at RP E: 3 miles; or XT LR: 13 miles, 10 min. strong finish 14 Rest = Bail if necessary. = Bailing is not an option. CD = Cooldown E = Easy H = Hills I = Interval LR = Long run NS = Negative split RP = Race pace (see page 105 to determine yours) T = Tempo (see page 213 for definition) WU = Warm-up XT = Crosstrain Z = Zone (see page 118 for definitions) Used with permission from Train Like a Mother (Andrews McMeel, March 2012), available on Amazon. Copyright 2012 by Dimity McDowell and Sarah Bowen Shea. All rights reserved. Find the authors at www.anothermotherrunner.com.
Transcript of —JULIA - zoomarun.comzoomarun.com/.../01/TLAM-Half-Marathon-Own-It-Plan.pdf · HALF-MARATHON: OWN...
HALF-MARATHON: OWN IT
“I had both sex and alcohol the night before a recent half-marathon, and I took 10 minutes off my previous best time. Clearly, it’s a winning combination!”
—JULIA
Best for: Intermediate to advanced runners committed to blazing a path to a personal record. Physical Prereq: Mother runners looking to test themselves across 13.1 miles should have an established base of consistent run-ning for at least the past 6 months, and be able to complete an 8-mile run. It also helps to have been intimate with more demand-ing workouts, such as tempo runs or negative-split runs. Prior race experience is muy helpful, as well.Plan Overview: This 13-week plan develops speed as it builds endurance. With its varied workouts, there’s little risk of burnout of either your body or mind. A swift half-marathon calls for a yin-yang of patience and aggression, both of which you’ll hone over the next 3-plus months.
HALF-MARATHON: Own ItQuick Key:
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1
E:3miles1 21mileWU;T:2x
1mile,.25-milerecovery;1mileCD3
Rest4 5milesas10min.WU;I:1,2,3,2,1min.inZ4–5w/2min.recovery;10min.CD5
6E:3miles;
orXT7
LR:8miles8 Rest
2Funworkout9 1mileWU;
T:2miles;1mileCD
Rest NS:5miles
(3,2)10
E:3miles;orXT LR:10
miles,mid2milesatRP11
Rest
3
E:3miles 1mileWU;T:3x
1milew/.25-milerecovery;1mileCD
Rest 5milesas10min.WU;H:6x1min.inZ5;10min.CD12
E:3miles;orXT
LR:12miles,mid4milesatRP
Rest
4
E:3miles+3min.of10sec.inZ5,20sec.easy13
1mileWU;T:3miles;1mileCD
Rest 6milesas10min.
WU;I:4x4min.inZ3–4w/3min.recovery;10min.CD
E:3miles;orXT
LR:10miles Rest
5Funworkout E:3–5
milesRest 6miles,
mid4milesatRP
E:3miles;orXT
LR:13miles,10min.strongfinish14
Rest
=Bailifnecessary.
=Bailingisnotanoption.
CD=Cooldown
E=Easy
H=Hills
I=Interval
LR=Longrun
NS=Negativesplit
RP=Racepace(seepage105todetermineyours)
T=Tempo(seepage213fordefinition)
WU=Warm-up
XT=Crosstrain
Z=Zone(seepage118fordefinitions)
Used with permission from Train Like a Mother (Andrews McMeel, March 2012), available on Amazon. Copyright 2012 by Dimity McDowell and Sarah Bowen Shea. All rights reserved. Find the authors at www.anothermotherrunner.com.
Used with permission from Train Like a Mother (Andrews McMeel, March 2012), available on Amazon. Copyright 2012 by Dimity McDowell and Sarah Bowen Shea. All rights reserved. Find the authors at www.anothermotherrunner.com.
Used with permission from Train Like a Mother (Andrews McMeel, March 2012), available on Amazon. Copyright 2012 by Dimity McDowell and Sarah Bowen Shea. All rights reserved. Find the authors at www.anothermotherrunner.com.
Used with permission from Train Like a Mother (Andrews McMeel, March 2012), available on Amazon. Copyright 2012 by Dimity McDowell and Sarah Bowen Shea. All rights reserved. Find the authors at www.anothermotherrunner.com.
