Half Marathon Plan + Reader Question

Lauren asks:

"So many of my friends and so many bloggers I follow seem to do races almost every weekend. I have done a few 5ks in the past, but I don't have any plans to do anything soon. I don't enjoy racing much, though I have been happy with my finish times. I don't have the money either, as I am in graduate school at the moment. Do any runners run, but not race or race infrequently?" 

Interesting question. I haven't talked much about my race plans for spring. That's probably because I don't have terribly many. I used to love lacing up to the start, getting in a good effort, and enjoying that feeling of success after crossing the finish. For whatever reason, I just haven't been enthusiastic about racing this year. 

There's really no reason I can think of. It's been a bit less convenient and more stressful adding Ada to the mix. Trying to get childcare and getting in consistent training. Money has been an issue for us, too. When we added up what we used to spend on racing, we were floored to say the least.

In my opinion, I don't think there's any requirement to run races as a runner. It may feel like you're missing out, and in some ways you are and you aren't. Racing gives you an opportunity to connect with other people who are passionate about the sport, to put yourself to the test and see hard work pay off, and to have something to work toward with your training.

RUN FOR FUN

I don't think there's anything wrong or lame or silly about running for fun. Even if that "for fun" includes some serious speedwork and long distances. There's no reason you can't run for your own goals and aspirations without having to prove it somehow to the running gods on a specific day or course. And if you want to connect with other runners, you can do that with a running club or friends.

My own racing frequency has gone down from running maybe 20 races a year to just a handful. I'm still running or beating my old times and still holding onto a consistent running schedule. I feel great and I have little plan to change or do more in the near future.

I also have a hell of a lot more free time on the weekends and just a little more money in my pocket, which I'll take at this stage in my life. That all being said, I'm running a half marathon the first weekend of May.

Here's my training plan.


At the time when I wrote this post originally, I was all set to run Saturday's 5 and Sunday's 12. Then i got super sick. So, I'm already seeing that I'll need to bend/adapt. It's possible to still be OK and miss key runs, but it's not ideal.

My goal is to run under 1:45. I don't know how well I will be able to stick to those pace runs because that type of training is new to me + as I mentioned, things just come up. And I have opted to include a nice chunk of cross-training because I am loving the pool and the opportunity to take yoga classes through our gym.

FLEXIBILITY IS KEY

It also gives me some flex if I do miss a long run or other important workout, I can skip the cross-training and replace it with whatever I missed. If you have kids or other large responsibilities at work or school, you likely understand how stuff comes up. Ada and I both have nasty colds this weekend (must have caught it from Stephen last weekend!), so I may have to push my long run back, etc.

If I have unlimited time to work out, I'd probably do a bit more running and fit in the cross training by doubling-up. I used to spend hours working out, but time is at a premium. I am really happy Stephen and I been able to find a relatively good balance.


Thanks to Lauren for her great question. I'd love to know your thoughts, too.

Do you love running, but hate racing? Or is your budget tight and not allow room? Or any other similar circumstance?

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Good Question: Fitness While Working 9-to-5

Maggie writes: "I'm a pretty casual runner. I jog for fun, usually with my dog, and take my time. Ideally, I run about two miles three or four times per week with an additional warmup and cooldown. This casual running (in combination with yoga and lifting) seems to keep me healthy, happy, and in shape."

"As a newbie to the 9-to-5 scene, I've found that I don't have the time I need to get my workouts in. Would it be as healthy and effective to run every weekday (Mon-Fri) for a shorter distance in order to maintain my sanity?"

The question Maggie poses is an important one. And it gets at a deeper issue close to my heart. Working a full-time job is difficult and, at times, disheartening when there's the desire to keep up life outside the office. Even more difficult is maintaining good nutrition and exercise habits -- as well as good mental health -- when logging long hours in a cubical. E.s.p.e.c.i.a.l.l.y when it's a first "real" job. (I wrote a bit about this balancing act in Staying Healthy While Working Full Time.)

But back to Maggie's specific question. Is it effective to run a shorter distance every day of the week versus running a slightly longer distance fewer days? My initial answer begins with a bit of a question. What are you looking to accomplish with your running?

Say you run 10 miles per week. As we see it, it doesn't matter exactly when you run those miles. You're still getting the overall benefit of the total.


So, if your running routine is more for the mental health benefits, do whatever you can to get out there more often and reap those stess-relieving rewards. To vary the routine a bit, consider taking some days slow, some days fast, and others with some brief intervals (30 seconds fast, 30 seconds slow, for example).

However, if you are running for your sanity and looking to enhance your fitness level, I'd suggest another approach.


Say your goal is to eventually run a 5K race. Or improve your time at the distance. It'd be a good idea to slate 3 or 4 days of the week as training days. Concentrate your running efforts on those days -- varying your routine as suggested above, or by following a training plan. Boost your mood on the "off" days by taking walks during your breaks or at lunchtime. Walking can be just as freeing as running.

Sometimes putting yourself on a plan will help you find a way to carve out more time for training. Or it'll motivate you on days when the stress of work is all-consuming.

Does anyone else have suggestions for Maggie? Ultimately, I have found that experimentation with different routines helps me find my stride -- quite literally. So keep at it, Maggie!


And if you have a question, check out our FAQ page. You can ask us anything!

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Great Question: Treadmill Workouts

Blame it on the subwoofer. The intense synth at the end of Muse's "Apocalypse Please." Or maybe the 8 MPH speed I programmed into the treadmill's belt. Whatever made it happen: I reached nirvana Monday night while cresting an imaginary hill at mile 7 of my 8-mile run.

That's right: On a TREADMILL.

Which brings me to our Great Question today. It comes from Fiona, who asks: What are your favorite winter running workouts -- specifically on the treadmill?

Those of you who have been reading our blog for a long time know that we're not exactly pro-treadmill. We'd much rather run like the postal service -- through the rain, sleet, and snow.

But as time moves on, so do our opinions and ways of working out. My recently discovered love of aqua jogging and swimming are definitely testament to that phenomenon. And so is my new appreciation for the dread treadmill.


We were lucky this weekend to get a great deal on a treadmill from my parents (who recently joined a gym and didn't have space to store the bulky thing). But I've been running in place with a smile on my face for months now, in the wake of my knee/IT-band injury. I started out using the treadmill because it made sense. If my knee hurt, I could stop my workout early and not have to walk home. I could also keep myself on an even, flat surface.

Getting used to the boredom was another matter. Though, this year I've found it much easier because swimming isn't exactly the easiest exercise to do mentally either. It's all breaking the workout into different segments. So, my favorite workouts aren't runs all at the same MPH. They vary much in pace AND incline, keeping my body AND mind guessing.

NOTE: For these workouts, just substitute in your own paces. For me, my usual warm-up pace is around a 6.6 MPH. Other days it's faster/slower depending. But keep those increments proportional if you can. (For example, if I say start at a 6.6 MPH and you are comfortable starting at a 6 MPH . . . and then I say crank it to a 7 MPH, crank yours to a 6.4 MPH. I hope this makes sense.)


Workout #1: The Hill-Lover. (4 to 6 miles)

• Warmup: 1/2 mile at 6.6 MPH.
• Keep the incline at 1, but bring up speed to 6.8 MPH.
• At the beginning of mile 2, increase the incline by .5 every (1/10) tenth of a mile until you reach 3 miles.
• Increase speed to somewhere between 7 and 7.5 MPH. Bring incline back down to 1. Run 1/2 mile.
• At 3.5 miles, keep your speed, but increase incline by 1 every (1/10) tenth of a mile until you reach 4.5 miles.
• Repeat this whole sequence again at a slightly higher speed or incline.
• Then cool down with half a mile at your beginning pace.

Workout #2: Made For Speed. (3 to 5 miles)

• Warmup: 1/2 mile at 6.6 MPH.
• Push the pace up to 7 MPH for a quarter mile.
• Then push it up to 8 MPH for a quarter mile.
• Back down to 7 MPH for a quarter mile.
• Back to 8 MPH.
• Repeat this process until you reach your desired distance and have half a mile left to cool down at your beginning pace.

Workout #3: Long Run Or Bust. (8 to 12 miles)

• (Guess what!) Warmup: 6.4 MPH for half a mile.
• Then settle in at a comfortable pace. For me, this ends up being somewhere between 6.6 and 6.8 MPH.
• Crank the tunes. Pop in a movie. Sprinkle in some hills. Some (short) faster segments. Anything to keep it interesting.
• Cool down with half a mile at that 6.4 MPH.

Workout #4: No TIME! (2 to 3 miles)

• Warmup: 6.6 MPH for a quarter mile.
• Push the pace up to 7 MPH and crank the incline to 3 or 4 for half a mile.
• Lower incline and increase speed to 7.3 MPH for a quarter mile.
• Lower speed back to 7 MPH. Crank incline to 5 for half a mile.
• Lower incline and increase speed to 7.6 MPH for a quarter mile.
• Lower speed to 7.3 MPH. Crank incline to 7 for half a mile.
• Lower incline. Cool down (or do more craziness, if you want).

If you're wondering how treadmill running converts to "real" running, don't worry. As long as you up the incline (and always have it at least at a 1), you'll not have too much trouble switching between the two. I try to still get in at least two outdoor workouts per week. And plenty of cross-training.

With this method, I've kept my recent race times -- at least in the 10K -- relatively speedy.


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