ABCDEFGHIJK
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Half MarathonTraining: NoviceBold: ScheduledReg type: Actual workoutO: outdoor runT: treadmill run
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Modifiedfrom Hal Higdon
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WeekSundayMonTuesdayWednesdayThursdayFridaySaturdayTotalGoalPlus or Minus Goal
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1Rest 2 mi runRest or run/walk1.5 m runStrength40-60 min walk2 MI runAve pace: 11:19
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Jan 1-7Rest 1 mi O runRest..legs sore2 miles O run/22:22 min Total body weightsspeed walking around work2.5 miles T run/29 min5.55.50
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(.5 treadclimber)
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pace: 10:55pace: 11:11pace: 11:35
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{waitressing pm}
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2Rest2.25 m runRest or run/walk1.5 m runStrength45-60 min walk2.25 m runAve pace: 10:15
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Jan 8-14Rest1.25 mi O runRest..feverish at nightRestRest40 min treadclimberWaitressing1.256-4.75
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pace: 10:151.8 miles
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{waitressing pm}
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3Rest 2.5 m runRest or run/walk2 m runStrength50-60 min walk2.5 m runAve pace: 11:42
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Jan 15-21Treadclimber 30 min3.3 mi T runRest 3.1 mi T runBody PumpRest--soreRest--sore6.47-0.6
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1.3 milespace: 12:07pace: 11:17
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{waitressing pm}
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4Rest2.75 m runRest or run/walk2 m runStrength55-60 min walk2.75 m run
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Jan 22-28Rest3.2 mile T runRest RestBody PumpWalking around campus3.3 mile O run6.57.5-1
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pace: 10:56pace: 11:08
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{waitressing pm..running}
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5Rest 3 m runRest or run/walk2 m runStrength60 min walk3 m run
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Jan 29-Rest coffee catering am-strength w/o2 mi T run2 mi O runRestInterval training with gymbossright calf sore..plus snow = staying at home and being lazy48-4
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4-FebWaitressing pmpace: 10:00pace: 9:38
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Leg Streghthening
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6Rest or run/walk3 m runRest or run/walk2 m runStrength60 min walk3 m run
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Feb 5-11Total body weights workout
1.5 mi runRest Terrible sleepBody Pump3.4 T4.98-3.1
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 pain in ovary scared mewoke at 11amLight on the weights 20 min treadclimberpace: 11:45
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No time or strength for workout :-(
in an effort to not be sore for sat run
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WeekSundayMonTuesdayWednesdayThursdayFridaySaturday
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7Rest/stretch3 m run +30 min3 m runStretch &2 m run or cross4 m run
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Feb 12-18strengthcrossStrengthen12.1102.1
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Stretch3 mi T runVday :-)2.65 mi O run2.55 mi O run4 mi T run
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11:00 pace11:23 pace11:00 pace11:00 pace
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sludgey run
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8Rest/stretch3 m run +30 min3 m runStretch &2 m run or cross4 m run
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Feb 19-25strengthcrossStrengthen510-5
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2.7 mi O runTreadclimber2.27 O runBody PumpRestunintended rest day
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cold, rainy, windypace: 9:35WU weight: 5lb ea.boo
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beautiful out :-)
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9Rest/stretch3.5 m run +40 min3.5 m runStretch &2 m run or cross5 m run
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Feb 26-strengthcrossStrengthen12120
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3-Mar2 mile walk/runRest4 mile O run/walk1 mile T runRest/Stretch5 mile O Lake Run
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back hurtBody Pumpw Friend
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right shin/ankle hurtpace: 10:22
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10Rest/stretch3.5 m run +40 min3.5 m runStretch &2 m run or cross5 m run
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Mar 4-10strengthcrossStrengthen8.2612-3.74
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RestJotg arms3.8 mile O run/walk4.46 mile O run
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walkingpace: 11:08pace: 10:49
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11Rest/stretch4 m run +40 min4 m runStretch &2 m run or cross6 m run
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Mar 11-17strengthcrossStrengthen16.17142.17
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4.3 mile O runcore work 10 min4.05 O mi run5.4 mi O run
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pace: 10:412.42 mile O run9:54 mi paceRestpace: 10:55rest at farm
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10:45 pace
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WeekSundayMonTuesdayWednesdayThursdayFridaySaturday
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12Rest/stretch4 m run +40 min cross4 m runStretch &2 m run or cross7 mi run
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Mar 18-24strengthStrengthen11.1515-3.85
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rest at farm20 min interval strengthsore4.44 O runBodypumpUpper body at work5 mi O run
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1.71 mile O runWalking at work11 pace
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8:46 pacearound the lake
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(in rain)got lost
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13Rest/stretch4.5 m run +50 min4.5 m runStretch &3 m run or cross5 K Run
84
Mar 25-31strengthcrossStrengthen1312
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4.33 mi O run10:35 pace5 mi T run30 min ellipticalwalk 2 milesrun 3.2 miles
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 9:13 pace
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 walk .8 miles
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92
14Rest/stretch4.5 m run +50 min4.5 m runStretch &3 m run or cross8 m run
93
Apr 1-7strengthcrossStrengthen11.517
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1 mile walk/arm workout4.5 mi T run2 mile walk4 mile Trail Run
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2 mile bike(farm)
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2 mile elliptical
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15Rest/stretch5 m run +50 min cross5 m runStretch &Rest10-K Race
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Apr 8-14strengthStrengthen16.216