Spring 2013 Half
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2013 NYC 1/2 Marathon Training
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Dec 27 workout: 1 mi wu, 2 miles @HMP 7:02, 1/2 mile recovery, 1k @5k pace (6:38), 1/3 mi recovery, 2 miles @10k pace (6:52)
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Jan 03 workout: 6 mile tempo in 44:48 (7:28 pace) 1 mi wu, 3 miles @MP (7:40), 3 miles @ 25 seconds quicker (7:16), 1/2 mi cd
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MonTueWedThurFriSatSunTotalNotes
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Week 1: Jan 7-134649.254.7512444T - 60 minutes Yoga
R- 2 x 1 mile @ 6:37 and 6:40 w/ .5 mile recovery jog
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Week 2: Jan 14-20487.571.513546W- 5 mile tempo in 36:08 (7:13 pace) Splits: 7:32, 7:18, 7:13, 7:08, 6:57
F - 60 mins Core Fusion Barre
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Week 3: Jan 21-277.57.57.56.56REST1550T- 3x1600m (6:44, 6:39, 6:39) w/ 800m recovery
R - Mini progression run: 3 middle miles @ 8:30, 8:00, 7:30
Sun- Manhattan Half Progression Run in 1:41:38 (7:46 pace)
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Week 4: Jan 28-Feb 33.57.51063136.549.5R - 2 miles @ HMP (7:03) a.m., 45 min spin class p.m.
S - 5k race in middle of long run (Goal was sub-22:00, actual was 22:10, 3rd female overall)
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Week 5: Feb 4-1010.57108.5REST5849R - 6 mi progression run (44:08)
F/S/S - in San Fran!
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Week 6: Feb 11-173586.757.2512850M/T- in San Fran!
F- 3 mile tempo (7:08, 7:03, 6:58), 800m recovery, 1 mile @10k pace (6:48)
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Week 7: Feb 18-249688.755.25136.556.5W- 4 x 1 mile w/ 400m recovery (6:39, 6:35, 6:35, 6:27)
S - Al Gordon 4-miler (Goal was 28:00, actual was 27:40)
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Week 8: Feb 25-Mar 310.576.58.257REST1251.25M - 6.75 mi a.m., 3.75 p.m.
T- 3 x 1600m (6:44, 6:35, 6:35) 400m and then 800m recovery
F - 7 mi a.m.
Sun - Faster paced long run (12 miles in 1:33:27/7:47 pace)
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Week 9: Mar 4-1067879REST7.7544.75R - 6 miles in 42:28/7:04 average pace (7:13, 7:08 x 2, 7:03, 6:58, 6:53)
F - Long run
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Week 10: Mar 11-1748.753.2554REST14.539.5T - 2 miles @ HMP (6:52, 6:54)
R - 4 x 100m strides
NYC Half = 1:31:39!!
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Blue = Tempo runsMP = Marathon Pace (7:30-7:40)10k pace (6:40-6:50)
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Red = Track workHMP = Half Marathon Pace (6:52-7:12)5k pace (6:30-6:40)
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