Intermediate Run Half Marathon Training Plan Week 7
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 7 Jul 8 |
Jul 8 Run 50 mins |
Jul 9 Cross-Training 40 mins |
Jul 10 Run+Speed 53 mins |
Jul 11 Cross-Training 40 mins |
Jul 12 Run 40 mins |
Jul 13 Run-Race Pace 7 miles |
Jul 14 Rest Day |
Daily Breakdown
Monday - Run50 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 50 minutes. Finish with walking 5 minutes to cool down.
Follow the number one rule in marathoning and don't try anything new on race day! Practice everything from the food you eat before the race, to the fluids you drink and even what you wear. Every week is a dress rehearsal for race day.
Tuesday - Cross-Training
40 mins @ 60-70% heart rate max
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 40 minutes.
Chafing problem? Lube up for those long training sessions! Chafing is common in long distance running and walking. Any place there is skin rubbing against skin can cause enough friction to start a small fire! Arms, thighs, chest (for men) and around the bra seems (for women). Instead of raising the fire risk in your area, apply a lubricant like Bodyglide which looks like deodorant and is easy to apply before a training session and the race. Guys, unless you want to look like you were shot on the course, put band-aids on your chest (nipples) to avoid bleeding that often occurs from friction from your shirt. The small circular band-aids work well and they even have special "Nip Guards" for this very purpose. You can find all these useful tools at your local running store.
Wednesday - Run+Speed
53 mins @ 75-85% heart rate max
Warm up walking 5 minutes at a brisk pace. Run 10 minutes at an easy pace. Repeat 4 times:Run 5 minutes comfortably hard or Tempo pace at 80-85% heart rate or 8-8.5 on I-Rate Scale followed by 2 minutes easy paced running to recover. Cool down with 10 minutes easy paced running and 5 minutes walking.
Aches and pains are similar to a yellow flag in a car race. Cars are forced to slow and hold their place until the course is clear again. If you listen to your body's yellow flag when the first signs of aches and pains occur, your risk for injury will drop dramatically. But if you train right through pain you may end up out of the race or not even make it to the start line. Listen to your body and cross-train or rest for a few days if aches occur.
Thursday - Cross-Training
40 mins @ 60-70% heart rate max
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 40 minutes.
Avoid blisters and chafing by wearing wicking materials like Coolmax or Dri-fit socks, shorts and top. Body glide will help prevent painful chafing under your arms, legs and around the sports bra.
Friday - Run
40 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 40 minutes. Finish with walking 5 minutes to cool down.
The key to efficient recovery and minimizing post endurance workout aches, pains or injuries is to begin the recovery process the minute you finish the long workout each week. Take 10 minutes and keep moving with easy walking. Walking at an easy pace allows the body to come down more gradually and circulates blood back to normal distribution quantities and regions on your body (i.e. stomach for digestion...). Within the first 30-45 minutes post long workout, eat a meal rich in carbohydrates and a little protein (3 to 1 ratio carbohydrates to protein). This will quickly replenish the glycogen stores depleted in the long workout as well as provide protein to rebuild muscle tissue damage. Soak for 5 minutes in an ice bath. It will reduce the inflammation and speed the rate of recovery.
Saturday - Run-Race Pace
7 miles @ 75-85% heart rate max
Today's workout is a Race Pace Run. It is geared to teach your body and mind how to pace at your planned race pace. Warm up walking 5 minutes at a brisk pace. Run 3 miles at your long easy effort, then finish with 4 miles at your planned race pace. Finish with walking 5 minutes to cool down.
Perform a head-to-toe inventory on the run to maintain efficient form throughout the training session. Think head and eyes looking forward, neck and shoulders relaxed, arms swinging like a pendulum, but not crossing the center line of your body (naval), hands relaxed, hips under your shoulders and land on the mid-foot under your hips.
Sunday - Rest Day
Rest from activity today and enjoy the day!
Disclaimer
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