If you'd like to follow my training progress, below are the schedules I am using to get myself ready for the races. I may deviate depending on weather, travel, and life, but this is the foundation.
Thanks to Hal Higdon at halhigdon.com for providing these for FREE!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
For the Chicago Half Marathon - Sept 13, 2009
Compliments of http://www.halhigdon.com/halfmarathon/novice.htm
Week
|
Mon
|
Tue
|
Wed
|
Thu
|
Fri
|
Sat
|
Sun
|
|
6/22 |
Stretch & |
3 m run
|
2 m run or cross
|
3 m run +
strength |
Rest
|
30 min
cross |
4 m run
|
|
6/29 |
Stretch &
Strengthen |
3 m run
|
2 m run or cross
|
3 m run +
strength |
Rest
|
30 min
cross |
4 m run
|
|
7/6 |
Stretch &
Strengthen |
3.5 m run
|
2 m run or cross
|
3.5 m run +
strength |
Rest
|
40 min
cross |
5 m run
|
|
7/13 |
Stretch &
Strengthen |
3.5 m run
|
2 m run or cross
|
3.5 m run +
strength |
Rest
|
40 min
cross |
5 m run
|
|
7/20 |
Stretch &
Strengthen |
4 m run
|
2 m run or cross
|
4 m run +
strength |
Rest
|
40 min
cross |
6 m run
|
|
7/27 |
Stretch &
Strengthen |
4 m run
|
2 m run or cross
|
4 m run +
strength |
Rest or easy run
|
Rest
|
5-K Race
(Green Lake, Seattle) |
|
8/3 |
Stretch &
Strengthen |
4.5 m run
|
3 m run or cross
|
4.5 m run +
strength |
Rest
|
50 min
cross |
7 m run
|
|
8/10 |
Stretch &
Strengthen |
4.5 m run
|
3 m run or cross
|
4.5 m run +
strength |
Rest
|
50 min
cross |
8 m run
|
|
8/17 |
Stretch &
Strengthen |
5 m run
|
3 m run or cross
|
5 m run +
strength |
Rest or easy run
|
Rest
|
10-K Race
|
|
8/24 |
Stretch &
Strengthen |
5 m run
|
3 m run or cross
|
5 m run +
strength |
Rest
|
60 min cross
|
9 m run
|
|
8/31 |
Stretch &
Strengthen |
5 m run
|
3 m run or cross
|
5 m run +
strength |
Rest
|
60 min cross
|
10 m run
|
|
9/7 |
Stretch &
Strengthen |
4 m run
|
3 m run or cross
|
2 m run
|
Rest
|
Rest
|
CHICAGO Half Marathon SEPT 13! |
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
For the Rhododendron 10K
June 20, 2009
Compliments of http://www.halhigdon.com/10ktraining/10knovice.htm
Week
|
Mon
|
Tue
|
Wed
|
Thu
|
Fri
|
Sat
|
Sun
|
|
5/25 |
Stretch & strength
|
3 m run
|
40 min cross
|
2 m run
+ strength |
Rest
|
60 min cross
|
4.5 m run
|
|
6/1 |
Stretch & strength
|
3 m run
|
40 min cross
|
2 m run
+ strength |
Rest
|
60 min cross
|
5 m run
|
|
6/8 |
Stretch & strength
|
3 m run
|
45 min cross
|
2 m run
+ strength |
Rest
|
60 min cross
|
5.5 m run
|
|
6/15 |
Stretch & strength
|
3 m run
|
30 min cross
|
2 m run
+ strength |
Rest
|
Rest
|
Rhoddy 10-K Race June 20! |
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
