Run Less, Run Faster
Big news! I am training for my 2nd Marathon and my 1st 1/2 Marathon!
I am planning to run the Hampton’s Half Marathon on October 2nd and the Baystate Marathon on October 17th.
I recently purchased the book Run Less, Run Faster and have laid out a training program for myself based on the principles discussed in this book. I’ve modified it slightly to fit into my schedule and my life (adding in a few road races this summer for instance!) and have incorporated Baptiste Power Yoga as a way of strengthening and stretching. I am so excited to be training for a marathon again (my 1st was in 2008, Cape Cod) and am even more excited to have a goal this time.
My first was completed in 4:22:44 minutes and I am trying to shave off approximately 22 minutes brining my time to 4 hours (or under!). I feel confident that this is an achievable goal since Cape Cod was literally 16 miles of hills and I didn’t train for speed at all; I just ran it to finish!
| WEEK | SUN | MON | TUE | WED | THUR | FRI | SAT |
| 6/27-7/3 | 10 min
3X1600m (1 min RI) 10 min YOGA |
BIKE | 6 mi. run
2 mi. easy 2 mi. @ 8:39 2 mi. easy |
BIKE | YOGA | 13 Miles
@ 10:09 pace YOGA |
REST |
| 7/4-7/10 | Rest | 10 min
4X800 (3:55) (2 min RI) 10 min |
BIKE | 15 Miles
@ 10:24 pace YOGA |
YOGA | Rest | 4.8 m RACE |
| 7/11-7/17 | BIKE | 7 mi. run
1 mi. easy 5 miles @ 9:09 1 mi. easy |
BIKE | 17 Miles
@ 10:24 YOGA |
YOGA | 10 min
1200 (5:59), 1000 (4:56), 800 (3:55), 600 (2:55), 400 (1:56), 200 (58 sec) (all with 200 RI) 10 min YOGA |
Canoe |
| 7/18-7/24 | REST | Canoe
YOGA |
10 min
5X 1000 (4:56) (400 m RI) 10 min |
BIKE | 20 Miles
@10:39 YOGA |
REST | 6 mi. run
1 mi. easy 4 miles @ 8:54 1 mi. easy |
| 7/25-7/31 | REST | 10 min
3X1600 (8:06) (1 min RI) 10 min |
BIKE | 18 Miles
@10:24 YOGA |
YOGA | REST | 4 mi. RACE |
| 8/1-8/7 | YOGA | 10 min
2X1200 (5:59) 4X800 (3:55) 10 min |
BIKE | 5 mi. Run
@ 8:54 pace |
BIKE | 20 Miles
@ 10:24 YOGA |
REST |
| 8/8-8/14 | 10 min
6X800 (3:55) (1:30 RI) 10 min YOGA |
BIKE | 8 mi. Run
1 mi. easy 6 mi. 9:09 1 mi. easy |
YOGA | 13 Miles
@ 9:39 YOGA |
REST | BIKE |
| 8/15-8/21 | 6 mi. Run
2 mi. easy 3 mi. @ 8:39 1 mi. easy |
BIKE | 10min
2X (6X400) (1:56) (1:30 RI) (2:30 RI between sets) 10 min |
YOGA | 18 Miles
@ 10:07 YOGA |
BIKE | REST |
| 8/22-8/28 | BIKE | 10 min
1mi.@ 8:06 (400m RI) 2 mi.@ 16:12 (800 m RI) 2X800m (400m RI) 10 min |
BIKE | 6 mi. Run
1 mi. easy 4 mi @ 8:54 1 mi easy |
YOGA | 20 Miles @ 10:07
YOGA |
REST |
| 8/29-9/4 | YOGA | 10 min
3X (2X1200)(5:59) (2 min RI) (4 min between sets) 10 min |
BIKE | 10 mi. Run
@ 9:39 |
BIKE | 15 Miles
@ 9:59 YOGA |
REST |
| 9/5-9/11 | 6 mi. Run
1 mi. easy 5 mi. @ 8:54 |
REST | 10 min
1000 (4:56) 2000 (10:09) 1000 1000 (400m RI) 10 min |
YOGA | 20 Miles
@ 10:09 YOGA |
REST | 3 mi. RACE |
| 9/12-9/18 | YOGA | 10 min
3X1600 (8:06) (400 m. RI) 10 min |
BIKE | 10 mi. run
@ 9:39 YOGA |
BIKE | 15 Miles
@ 9:49 YOGA |
REST |
| 9/19-9/25 | 10 min
10X400 (1:56) (400m RI) 10 min |
YOGA | 8 mi. run
@ 9:39 |
BIKE | REST | 20 Miles
@ 9:55 YOGA |
BIKE |
| 9/26-10/2 | 10 min
8X800 (3:55) (1:30 RI) |
BIKE | 5 mi. Run
@ 8:54 pace |
BIKE | YOGA | REST | HALF MARATHON |
| 10/3-10/9 | 10 min
5X1000 (4:56) (400m RI) 10 min |
BIKE | 6 mi. Run
2 mi. easy 3 mi. @ 8:39 1 mi. easy |
YOGA | BIKE | 10 mi. @ 9:39 | REST |
| 10/10-10/16 | 10 min
6X400 (1:56) (400m RI) 10 min |
YOGA | BIKE | YOGA | 3 mi @ 9:39
YOGA |
REST | REST |
