January 28, 2013 by Sarah
The Nike Women’s Marathon Half in DC is 13 weeks away! It’s hard to believe that in 13 short weeks it will be the end of April and we will be thinking about spring and summer!
My plan was to start my NWM Half training plan next week – a 12 week training plan has a nice ring to it and it would give me an extra week to be flexible with my workouts.
Well… change of plans! I LOVE training plans and couldn’t wait another week!
I am much more likely to stick to my workouts when I have a goal and a plan. Plus, I love the feeling of crossing off a completed workout! So because I am super impatient, here is my 13 week half marathon training plan:
ST=Strength Training and XT=Cross Training
My goal is strength train 3 times a week. That is a big commitment for me, but I feel confident that I can do it! I am focusing on lifting heavier weights and doing what is called powerlifting. For my program, I’m doing 5 sets of 5 reps of different exercises using a barbell (squats, bench press, overhead press, barbell row, and deadlifts). I really like it so far!
Each week will follow the same general outline:
- Monday: strength training and a 2-3 mile run (speed work)
- Tuesday: yoga
- Wednesday: strength training and a 2-3 mile easy run
- Thursday: 5 mile run (tempo or hills)
- Friday: strength training and cross training (bike, elliptical… anything that’s not running)
- Saturday: long run!
- Sunday: rest
Are you currently training for anything? Do you like following a training plan?