Annnnnnd we’re off. Today marks the first day of my training plan for the United NYC Half Marathon, which happens to be 97 days away. Woo Hoo . . . I hope.
This time around, I decided to work with the Hal Higdon Intermediate plan for a half marathon. I’ve already put all of the workouts into my Google Calendar. Yay me. To summarize, this training plan has five days of running (one day dedicated to speed work), one day of cross training, and one day of rest. However, I think that I may modify this to alternate between two days of speed work and two rest days.
My overall goal is to become a faster runner because I can do the distance. I hope. I mean, I just ran a full marathon last month. Also, this past weekend, I ran a 15K, which is about 70% of this distance for a half-marathon. Sooooooooo, I need some advice from you expert runners.
Question 1:
This training plan has long runs that are all under 13.1 miles. I’m thinking that maybe I can throw in a couple of long runs that are in the 15-18 mile range. I know some folks do not like to run a longer distance than the race that they are training for; but in my case, I think running further would be beneficial for me. I have completed quite a few half-marathons so it is not like I am going to blow my wad running more than 13.1 miles during the training period.
Question 2:
How much speed work and why types of speed work should one incorporate to become a faster half-marathoner? I’m thinking Yasso’s 800s, some hill work, and tempo runs. Interestingly, the training plan only has 400 m at 5K and 30 – 40 min tempo runs.
Question 3:
Aw, hell. I forgot the other question.
I know that I’m going all over the place with this next point. But, I think that I may have 
to add another cross training component to this plan. Yesterday, the BF and I went to the cardio class, B.L.T. (Butt, Legs, Thighs) at Crunch Fitness. Man, that class kicked our collective asses. The class was not hard at all, but I have like no core strength whatsoever. Also, I struggled to do all of the balancing exercises that focused on the left side of my body. Come to think about it, I did not do much better with the right side of my body either. Actually, as I write this, I think that I should do some core work every day of the week. I mean, these exercises are easy enough that I can do them at home while watching TV or general bullshiting around the apt.
Speaking of TV. The BF just started watching “The Good Place”, and I have to say that I really like the show. I do not know if this is a good or bad thing, but Eleanor Shellstrop reminds me a bit of myself. Yeah, I can be a little self-centered. BUT, at least, I am not delusional enough to realize this character flaw.
Ok, that’s my peace for my training plans for the United NYC Half-Marathon 2019.
See you in the streets!!!
Run There, Drink That 
Question 1: I don’t think you need more than 10-12 for a peak long run to be ready, but I don’t think overshooting will hurt too much in this case if it gives you a mental edge.
Question 2: Yes. All of that. 🙂
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Thanks
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You can totally rock a half marathon! I think some good solid speed work for you will be beneficial. And perhaps maybe running with a run club if you ever do that will give you more of a competitive edge. My two cents. Have fun!!
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The sad thing is I’m part of a running club, but I never go to the meetups. I lie, I went to the ones for the Brooklyn chapter, but the Manhattan folks were a little too sassy for me. There is a smaller club that meets about 1/10 of a mile away from my apt (so no excuses) to do speedwork on Thursday nights. I’m gonna check them out next week.
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hahaha @ too sassy. I can get down with a sassy running group. As long as they work hard and get my rear into gear I can get behind a lil sass. 😉 But I know what you mean.
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Question 1 – I like to run at least one 14 miler in training for a half just for the mental toughness component. You have enough time before your race if you wanted to work in two of those I think that would be sufficient. I don’t think going any farther than that would benefit your goal of running faster.
Question 2 – I don’t do speed work because I’m a slacker and it reminds me too much of high school practices. That said I do run with a group every Wed. whose pace is generally faster than my usual one. I find running with them to be unofficial speed work and it has greatly helped to improve my speed the past two years. If you have people you could run with who are faster than you I think that’s a great way to improve your pace without it feeling like speed work. That said I agree with the 800s and tempo runs just because all the “smart” runners seem to improve by doing those.
Great job on getting a plan set!
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Being a slacker, in regards to running, always has been my downfall, but I’m trying to break that trend here. I have looked into a couple of running clubs and considered reinstating my membership to one. There’s a running club that meets less than 1/10th of a mile from my apt and does speedwork on Thursdays. I think that I’ll check out the next one.
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With my current half marathon plan, it calls for long runs of up to 14 miles (a couple of times). Given your running history, you can easily do that. I don’t think I’d go much over that, though; there’s just no real benefit to going over 15 miles for a half marathon. Yasso 800’s, hill work and tempo runs are all great speed workouts for a half. I’d also add in some mile repeats when you’re deeper in the training schedule.
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Thanks for your suggestions.
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