A number of people have mentioned that targeting some events as a group could be fun. To start the ball rolling, I thought I’d aim for the 2018 Round-the-Bays half marathon and below is my 12 week training plan.
This plan is for intermediate runners who want to beat 1:45. I will try and stick to it as much as possible: I’m kayaking on the Whanganui just after Christmas, so that may all be Cross-training. You may note a slight tendency for an easy week followed by a hard week – that’s deliberate on my part.
Happy to run with anyone else who wants to train for the Bays or even talk to others about it.
download-able PDF is here
- Hills. I have done repeats of 7*20s up then down again, but I find that a bit dull so tend to just run up a big hill like Mt Tinakori. Push a bit on the uphill and cruise down.
- Cross Train. This means cycling for me, but others go swimming or do gym work (shudder)
- Easy. Well usually this is the long slow run on Sunday. Theoretically I can converse with a fellow runner.
- Fast. 95% of race pace. Going for it!
- Tempo run. 1km easy warm up, then a comfortably hard pace (say 85% of race pace), then 1km warm down. During the faster parts I can’t hold a conversation but can get a few words out.
- Fartlek. “Speed play” in Swedish. This isn’t too structured, but I put in some faster and slower bits. I think of this as interval training.
- Rest. This means no aerobic work at all, but stretches, or core work eg. pilates etc is a good idea.
How is it going?
10 Dec 2017
Three weeks of fine weather, with the last one pretty warm, has been excellent for getting outdoors. There is a risk of overdoing things, so I skipped a run on Wednesday but went berserk on Thursday, in 27 degrees. It seemed like a good idea at the time, but I really needed the rest on Friday!
The Sunday run went as planned, though BH encouraged me to go a bit further (24km) and quicker (5:08min/km) than intended. Legs are OK though and it was lot’s of fun.
The upcoming week has a few 7ish km runs – much better than epics.