Frederick Half Marathon Training Plan

by - Monday, February 28, 2011

Day one of my new training cycle got off to a rough start this morning. I went to bed last night at 10 p.m. anticipating my 4:30 a.m. wake-up call, but instead of easily falling to sleep, I tossed and turned and didn't sleep a wink until 1:30 a.m.

At that point, I decided there was just no way a run at 4:30 a.m. was going to happen. So yes, it's the first day of a new training cycle and I've already skipped a run. Major fail.

I'll make the run up tomorrow, and chalk up my terrible sleep to a fun weekend that completely threw my normal sleep schedule out of whack.

Here's a glimpse at the rest of my training plan.

training plan

This is another one of my customized training plans, based loosely off Hal Higdon's intermediate half marathon plan.

Training plan highlights:

  • Two days of strength training and one day of yoga
  • Three days with two-a-days
  • Speedwork on Wednesdays
  • An extra run day on Fridays that can be swapped for cross-training or rest as needed.

I'm hoping that by upping my mileage and getting back to dedicated speedwork, I'll start to see a drop in my times. I'm also hoping that the extra emphasis on cross-training will help me avoid injury.

How many days of cross-training do you work into a training plan? This is one of my first plans where I have several workouts dedicated to something other than running.

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