Sunday, August 14, 2016

Training Plan Checkpoint

I've been running for 6 weeks and have not missed a single run so far. However, I think it's time for some small adjustments. This is a training plan for the Iron Horse Half Marathon in October. It's also serving as a base to my marathon training plan which will start just after the IHHM.

My training plan currently consists of 3 week cycles. Paces for each run type remain the same, but the distances get longer.

Week 1 is a 3 day run week - Steady Pace, Long, Hills.
Week 2 is a 4 day run week - Steady Pace, Easy A Run (slowest pace), Easy B Run, Hills.
Week 3 is a 5 day run week - Steady Pace, Easy A, Long, Easy B, Hills.

For my last marathon training plan, I only ran 3 days a week, so this plan is designed to help me run more days per week without overdoing my brain or body.

I really like this plan so far and it's working out well. My 5 day run weeks are tough, but followed by lots of rest and a controlled build up to another 5 day run week.

First concern and tweak. My Easy A runs have become too easy. These are run/walk runs at an overall 14:51 target pace. My Easy B runs are also run/walk, but at an overall target pace of 13:49. I'm going to swap out my remaining Easy A runs for Easy B runs and no longer have a run at a 14:51 target pace.

Second concern. My long run this week was pretty hard. I had a really rough time with my long runs during my marathon training cycle. My training plan calls for increasing my long mileage by a mile every time I do a long run. I don't think increasing my mileage when I'm struggling at 7 miles is a good idea. So I'm going to do another 7 mile long run next week and see how that goes.

I would like to add a long run day to every week. Right now I only have a long run in Week 1 and Week 3 of a cycle. This would allow me to practice my long run more often as well as let me bump up the mileage more often based on performance.

But if I do that, I will have to do something different for Week 2 as simply adding the long run to that week turns it into a 5 day run week and defeats the benefits of the controlled build up which is really working for me right now.

For the next 3 week training cycle, I'll adjust my Easy A runs to Easy B runs and do at least one more 7 mile long run. I may be in for a bit of a hurt doing the half marathon without having more longer runs, but I think in the long run, building up a better base is the way to go.

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