Running into Spring 3/16-3/22

[michelem]

Hi Susan,

I used the FIRST Marathon Training Program with great success. Here is their 1/2 Marathon Training Program. It's a 3-day-a-week program, but keep in mind that you are running HARD on these three days.

Good luck to you!

http://www.furman.edu/first/Half%20M...%20Program.pdf

P.S. Make sure to figure out your pacing for the workouts (there are different tables and such on the website). Pacing is a key component to getting all you can out of this training program.

[OakLeaf]

Hi Michele... can you post links to the pacing tables? I couldn't find them on the website (only an order form for the book... yeah I know ) I really like the looks of that plan because it's structured pretty much the same as what I've been doing on my own, but with the intelligent focus I've been floundering on.

[michelem]

Here you go:

http://www.furman.edu/first/fmtp.htm

They are all in min./km, so you'll probably need to do some converting.

[OakLeaf]

Cool, thanks!

It's easy to switch back and forth between metric and Imperial on Garmin units and Garmin Training Center - I can set up the workouts metric and then do them/view them either way.

[Susan Otcenas]

Thanks Michele,

I took a look, but I think maybe I need something a little easier to start. I can run a 10K in just a few minutes over an hour. But that's the furthest I've been going to date. The program you linked to starts out with 9 miles as it's first long run. Oh, and I looked at the pacing chart. MY 30 minute 5K (of which I am rather proud ) was the very SLOWEST time on the pacing chart. Yup, I need me something easier.

My half isn't until October 18th, so I have time to work up to it.

I seem to have mis-placed the book I have with the 13 week 10K program in it. It has an "intermediate" level program in it for runners that finished the 10K and want to move on to something more challenging. I'll have to see if I can't lay my hands on it somewhere. It's probably buried in the disaster area I call a "home office".

Susan

[Urlea]

Susan- I've used Runner's World training programs since I started running. It lets you begin a program based off of your current weekly mileage & race pace. It also lets you decide how hard you want to train which can lessen the amount of days per week you run. HTH!

http://www.runnersworld.com/cda/smar...-0-0-0,00.html

Congrats again to everyone who raced over the weekend. Sounds like some cruddy weather, but you all did great!!! Good job!

I was back to running today. Some deep puddles had me rerouting my original route, but I managed a 3.7 miler. Should've let lunch settle longer, tummy was sloshy. Overall it wasn't bad though, beautiful day with temps in the upper 30s.

[Susan Otcenas]

Urlea - thanks for the link. I just put in my information and created something I think will work for me. It starts out 3 days per week for the 1st 6 weeks, then goes to 4. I'll give it a whirl for a while and see how it goes.

Do you do the speedwork on a track or a treadmill? I'd imagine that the treadmill would work best, as you can get the precise speed and distance called for in the program.

Susan