Friday, January 20, 2012

Lincoln Half Marathon Training Plan

I guess it's about that time to start fulling planning out my training plan for the Lincoln Half Marathon.  I plan on using the skeleton of the same program that I used for the Disney Half (the Run Less, Run Faster Program, summarized in this post), but I'm going to tweak it a little bit.  Rather than two cross-training days every week, I'm going to throw in an Easy Run (e.g., "junk miles") every once and awhile.  I just want to try it out.  I'm still going to try and do cross-training every week (and hopefully not skip so many workouts like I did last time), but I want to mix it up a bit.  Check out the full plan after the jump.

Running Daddy's 2012 Lincoln Half Marathon Training Plan


Mon.
Tues.
Wed.
Thurs.
Fri.
Sat.
Sun.
Wk 1
1/2–1/8

6x400m

3 mi Easy

WDW Half

Wk 2
1/9–1/15



3 mi Easy

5K

Wk 3
1/16–1/24


4 mi Easy

3 mi Short Tempo

10 mi
Long Run
Wk 4
1/23–1/29

3-4 mi Easy
1200m, 1000m, 800m, 600m, 400m, 200m
30 min.
X-train
5 mi Mid Tempo

9 mi
Long Run
Wk 5
1/30–2/5

35 min. X-train
5x1000m
30 min.
X-train
3 mi Short Tempo

9 mi
Long Run
Wk 6
2/6–2/12
X-train
?
3-4 mi Easy
3x1600m
35 min. X-train
6 mi Long Tempo

11 mi
Long Run
Wk 7
2/13–2/25

35 min. X-train
2x1200m, 4x800m
35 min. X-train
2 mi Mid Tempo

10 mi
Long Run
Wk 8
2/20–2/26
X-train
?
3-4 mi Easy
6x800m
35 min. X-train
5 mi Mid Tempo

12 mi
Long Run
Wk 9
2/27–3/4

35 min. X-train
12x400m
35 min. X-train
2x2 mi
Mid Tempo

8 mi
Long Run
Wk 10
3/5–3/11
35 min X-train
1 mi,
2 mi, 2x800m
35-40 min.
X-train
5 mi Mid Tempo

13 mi
Long Run

Wk 11
3/12–3/18
3-4 mi Easy
6x1200m
40 min.
X-train
6 mi Mid
Tempo

(+5 mi)

Wk 12
3/19–3/25
X-train
4-5 mi Easy
1000m, 2000m, 1000m, 1000m
40 min.
X-train
5 mi Mid Tempo

14 mi. Long Run
Wk 13
3/26–4/1

40 min. X-train
3x1600m
40 min. X-train
6 mi Easy

10 mi
Long Run
Wk 14
4/2–4/8
X-train
?
3-4 mi Easy
10x400m
40 min.
X-train
5 mi Mid Tempo

15 mi
Long Run
Wk 15
4/9-4/15

45 min. X-train
3x2000m
45 min. X-train
2x2 mi
Mid Tempo

(+6 mi)
Wk 16
4/16–4/22

45 min. X-train
2x3200m
45 min. X-train
5 mi Mid Tempo

12 mi
Long Run
Wk 17
4/23–4/29

40 min. X-train
5x1000m
40 min. X-train
3 mi Short Tempo

8 mi Long Run
Wk 18
4/30–5/6
X-train
?
3 mi Easy
6x400m
30 min. X-train
3 mi Easy


Well, there it is.  I hope I can do as well following this as I did following my plan for Disney.  I want another PR (I'm hoping for sub-1:50... maybe even as low as 1:48 or 1:45.  Fingers crossed).

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