Today is the first day of my new Half Marathon training. I’ve switched my schedule over to the FIRST method for training. It incorporates 3 running days a week and 2 cross training days. Every workout has a specific focus and reason behind it.

HERE IS MY NEW TRAINING SCHEDULE:  New HM Schedule

Key Workout # 1 is track repeats or speed work. What I had planned today was a 10 – 20 min. warmup followed by 12 x 400 with Rest Intervals of 90 seconds. Then a 10 minute cooldown. I’ve never done track repeats like this before and there would be no way to do them properly without my new Garmin watch, so I am very happy to have it.

My first Rest Interval (RI) I did a slow jog, but soon realized that all of my RI’s should be walking only. This definitely helped. I noticed a huge difference in my recovery and I don’t think I would’ve made it through all 12 repeats if I jogged between each one. I didn’t realize how far I ended up running until I got home and transfered the data to my computer.

  • Distance: 6.13 Miles
  • Duration: 61:49
  • Pace: 10:04
  • Calories Burned: 577

Here are my repeat stats:

12 x 400 Meters

  • 1:52
  • 1:58
  • 1:54
  • 1:54
  • 1:53
  • 1:54
  • 1:57
  • 1:56
  • 1:54
  • 1:56
  • 1:56
  • 1:55

Now, it is extremely recommended that you keep each repeat as close to the target pace as possible without much variation in each repeat.

My target pace was 1:53 for each 400 meter lap. I thought I did a pretty good job for my first time. The target pace is determined using a prior 5K race time and it also varies whether you are running a 400M, 600M, 800M, etc. intervals. The longer the interval, the slower the pace.

I will be doing these types of runs every Monday.

I’m bummed because I forgot to wear my heart rate monitor strap again today! Who knew today would be a long run day, I love it!

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1 Comment

  1. Stephanie – Just found your blog. I am very much looking forward to keeping up with you. I actually blogged about FIRST just a couple of weeks ago as I am coming back from shin splint pain and will be running Boston and Pittsburgh 13 days apart this spring for charity.

    I am doing a modified training plan of 4 runs/3 bike session per week to keep pressure off my leg but still get the mileage I need to be ready for racing.

    So far I really feel great and am enjoying the cross training. Best of luck to you!

    That FIRST post can be found here if you are interested: http://joerunfordom.wordpress.com/2009/12/21/when-life-gives-you-lemons/

    Best from Austin,

    Joe

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