Friday, April 20, 2012

Adjustments to the Half Marathon Plan

I wanted to shoot out a note to a number of you that are following my Half Marathon Plan.  My wife, Bonnie, is following it for the Half Marathon at Grandma's, and she asked something that I've also received two emails about.

The question is about the speed workout (shown on Tuesday each week).  Two fold question - does it have to be on Tuesday and does it have to be limited to 400s (1/4 miles)?

The answer to both of these are No.  But I need to qualify that answer.

You can switch doing the speed on Tuesday with any day of the week.  But it's important that you leave a day before and after for an easy or off day.  This is true for the other two workouts - Tempo and the Long Run.

The 400s can also be replaced by doing 600s (.375 mile), 800s (.5 mile), 1000s (.625 mile), 1200s (.75 mile), 1600s (1 mile).  Of course, you would have to slow down your speed to have an equivalent workout distance.  I would suggest slowing down about 6 seconds for each 200 distance you add.  So a 400 @ 8:00 MPM turns into a 8:06 600, 8:12 800, etc.

Lastly, but most importantly, do not exceed the 10% of total mileage rule for speed each week.  If you are running 30 miles, only 3 miles should be done in speed mode.  (20 miles, 2 total miles in speed, etc.)

One last reminder, I do have a heart rate based Half Marathon plan for those of you that aren't trying to break 2 hours in the Half Marathon.  It contains what your heart rate training should be when you train and race.  Again, just an FYI.

- Posted using BlogPress from my iPad

No comments: