Yesterday Dev and I went to the gym and it was packed!
There was only one treadmill available and I wanted Dev to get started on his training so I gave it to him.
**It doesn't matter how you get your miles in, just finish.**
I jumped on an eliptical to get started.
I put it on random on level 3 for 20 minutes.
I love the random setting because it changes the intensity and you don't have to worry about it.
I kept a pretty good pace the entire time and did 1.50 miles.
I saw that a treadmil was open so I jumped off the eliptical.
Oh man!
Walking over to the treadmill was so weird after the eliptical!
My legs felt like jello!
I jumped on the treadmill, did the hills setting at a level 2, speed 6.5
Starting to run felt extremely weird because my legs were already use to the motion of the eliptical.
I bet if you saw me starting out my run you would have laughed.
I laughed at myself it was weird.
I ran 1 mile starting at 6.5 at 0.75 I moved the speed up to 7.
At 0.90 I moved it up to 8 to finish it as a sprint.
After I hit the mile I slowed it back down to a 6.5 to catch my breath.
I ran for about a minute than slowed it down to a 4 for a few seconds than back up to a 6 - 6.5 to finish my last half mile.
Between the eliptical and the treadmill it took me about 35 minutes to do 3 miles.
Below is the schedule I'm using for training.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | ||||||||
| Week 1 | off | 3 miles | 3 miles | 3 miles | off | 3 miles | 4 miles | |||||||
| Week 2 | off | 3 miles | 4 miles | 3 miles | off | 3 miles | 4 miles | |||||||
| Week 3 | off | 3 miles | 4 miles | 3 miles | off | 3 miles | 5 miles | |||||||
| Week 4 | off | 3 miles | 5 miles | 3 miles | off | 4 miles | 6 miles | |||||||
| Week 5 | off | 4 miles | 5 miles | 4 miles | off | 3 miles | 7 miles | |||||||
| Week 6 | off | 4 miles | 4 miles | 4 miles | off | 4 miles | 8 miles | |||||||
| Week 7 | off | 4 miles | 6 miles | 4 miles | off | 4 miles | 9 miles | |||||||
| Week 8 | off | 4 miles | 6 miles | 4 miles | off | 4 miles | 10 miles | |||||||
| Week 9 | off | 4 miles | 6 miles | 4 miles | off | 3 miles | 11 miles | |||||||
| Week 10 | off | 4 miles | 5 miles | 4 miles | off | 4 miles | 12 miles | |||||||
| Week 11 | off | 4 miles | 5 miles | 4 miles | off | 3 miles | 6 miles | |||||||
| Week 12 | off | 3 miles | 5 miles | 3 miles | off | 2 miles | 13.1 miles! | |||||||
I can't remember where I found this but it is the same training I used for my first half marathon 3 years ago.
Rest Days, especially for beginning runners or experienced runners but training for their first half marathin, it's important to take 2 days off from running during the week to allow your joints and muscles enough time to rest.
My rest days are more where I can do what I want, excersice wise, than runnings.
I'll go on a walk and take my son to the park.
I'm still keeping my muscles and joints 'warm'.
If I have to, I will change my rest days to work with my schedule for that week.
I usually take my 'rest days' on Sundays and Thursdays.
Dev is taking his rest days on Sundays and Wednesdays.
It doesn't matter which days you choose, just pick two and take it easy. :)
No comments:
Post a Comment