Half Marathon Training for the Beginner

This is a walk/run training program.

I typed up my training plan and I thought……why not post it here? Maybe, I can get some “virtual” support. Maybe there are a few of you out there that think……NO WAY could I do something like this.

That is when I step in and say YES, YOU CAN! If I can, you can.

A month ago, I weighed over 200lbs and started exercising for the first time in four years (at least regular exercise).

I am now under 200lbs and I can finally feel my stomach muscles again. I can run three minutes without stopping and recover in a minute walking. I am not even having to push myself too hard (not saying it’s easy).

I’m slightly ahead of this training plan, but I am still going to start at the beginning.

The numbers represent run/walk time. So, week one is running 2 mins and walking 1 minute until you complete the mileage.

As you can see, the progression covers 12 weeks to gradually build you up to a half-marathon. I do NOT run fast. It is slow and steady (so I don’t get winded).

You will know your pace when you start, it’s the one where you can talk (or sing) without dying (sorta).

Can I encourage you? Do you need a plan?

This week starts week 1….

Jan. 23-29
Week 1-

    Tues- 2 miles – 2/1 run/walk intervals
    Thurs- 2.5 miles – 2/1 run/walk intervals.
    Sat- (long run) This is our Frosty Frog 5K
    Sun – 2 mile recovery walk

Jan 30-Feb 5
Week 2-

    Tues- 2 miles- 2/1 run/walk intervals
    Thurs-3 miles- 2/1 run/walk intervals
    Friday- Cross training (elliptical) or rest
    Saturday-(long run) 3.50 or 4 miles – 2/1 run/walk intervals
    Sunday- 2.5 mile recovery walk

Week 3-

    Tues- 2.5 miles – 2/1 run/walk intervals
    Wed- Cross training (elliptical)
    Thurs- 3 miles – 2/1 run/walk intervals
    Saturday- (long run) 4 miles – 2/1 run/walk interval
    Sunday – 2 miles recovery walk

Feb. 13-19
Week 4-

    Tues- 2.5 miles – 3/1 run/walk intervals
    Wed- Cross training
    Thurs- 3 miles – 3/1 run/walk intervals
    Saturday- (long run) 5 miles – 3/1 run/walk intervals
    Sunday- 2 miles recovery walk

Feb. 20-26
Week 5-

    Tues- 3 miles – 3/1 run/walk intervals
    Wed- Cross training
    Thurs- 3 miles – 3/1 run/walk intervals
    Saturday (long run) – Cowtown 10K (6.2miles) 3/1 run/walk intervals
    Sunday – 3 miles recovery walk

Feb. 27-Mar. 4
Week 6 –

    Tues – 4 miles – 3/1 run/walk intervals
    Wed- Cross- training
    Thurs- 4 miles – 3/1 run/walk intervals
    Saturday (long run) – 7 miles – 3/1 run/walk intervals
    Sunday – 3 miles recovery walk

Mar 5-11
Week 7 –

    Tues – 4 miles – 3/1 run/walk intervals
    Wed- Cross training
    Thurs- 4 miles 3/1 run/walk intervals
    Saturday (long run) 8 miles – 3/1 run/walk intervals
    Sunday – 3 miles recovery walk

Mar. 12-18
Week 8 –

    Tues- 4 miles – 3/1 run/walk intervals
    Wed- Cross training
    Thurs-3 miles – 3/1 run/walk intervals
    Saturday- (long run) 9 miles – 3/1 run/walk intervals
    Sunday – 3 miles recovery walk

Mar. 19-25
Week 9 –

    Tues- 5 miles – 3/1 run/walk intervals
    Wed- Cross training
    Thurs- 4 miles – 3/1 run/walk intervals
    Saturday (long run) – 10 miles – 3/1 run/walk intervals
    Sunday – 3 mile recovery walk

Mar. 26-Apr. 1
Week 10 –

    Tues- 4 miles – 3/1 run/walk intervals
    Wed- Cross training
    Thurs- 3 miles – 3/1 run/walk intervals
    Saturday (long run) – 11 miles 3/1 run/walk intervals
    Sunday – 3 mile recovery walk

April 2-8
Week 11 –

    Tues- Cross Training
    Wed- 3 miles 3/1 run/walk intervals
    Thur- Cross Training
    Saturday (long run) – 5 miles – 3/1 run/walk intervals
    Sunday – 2.5 mile recovery walk

April 9-15
Week 12-

    Tues- 2 miles – 3/1 run/walk intervals
    Thurs- 20 mins – 3/1 run/walk intervals
    Saturday (day before race) – Walk 20 mins.
    Sunday – RACE DAY — Big D HALF MARATHON (13.1mile)

I’m ready. I’ve set my goal (without fear).

What about you?

Goals are the fuel in the furnace of achievement.
Brian Tracy, Eat that Frog

Beach Breath

Yeah, I got it. That’s what good clean beach air will do (two weeks in a row). Yeah!

This week you can find me training in Milwaukee, Wisconsin near Port Washington. Located about one mile from Lake Michigan. How sweet is that?

It is much colder than Texas, not that you could tell any of the natives that – wearing shorts and no jackets – but for me…. brrrrrrr. Especially at the lake. I now understand why they sit in their cars instead of on the actual beach. Ha.

But hey, the view from the car is just as nice. My iPhone pictures do not do the blue justice. It’s incredible!

The trip started out meeting my dear friend in person Mr. Lance of Jungle of Life blog. His entire family is adorable, sweet, and kind with just enough silly to keep lunch very interesting (Jakob) haha. The warm and inviting hospitality, and delicious meal (yeah Wisconsin bratwurst) inside their incredibly gorgeous home nestled in a cul-de-sac surrounded with trees, countryside, and good-sized yard. Nice! I traveled the back roads (totally my bad Lance) to get there. Turns out the back roads took me past picturesque farms. So pretty!

Driving from west Milwaukee back to Northwest Milwaukee and seeing the sights along the way (Miller Park stadium, Milwaukee zoo, and Olympic training site), I felt I really got to know the town. I haven’t met a single person that has been impolite. I love the beauty here. I love that spring is just starting and I get to see all the trees in bloom again.

My training has been great! I am really trying to focus and use the things I don’t know. There is a LOT that is very remedial for me but focusing on the new stuff is keeping me fresh. I am a believer in over training. It doesn’t hurt a company in any way. In the last two years, some new formats and procedures have been implemented (for the better). I am LOVING the new technology. Just blows me away. This company is so hi-tech and cutting edge, all for the sake of their clients, it makes me giddy.

My partner in crime, aka the other trainee, is from California. We have so many similarities it’s not even funny. We both have Nikon D3000 cameras, significant others named Jason, black labs, baseball fans, and about the same age. I am pretty sure I forgot half-dozen other coincidences. I love it!

Tomorrow I will meet another online friend, this one from many years ago (4). She and I were challenge buddies on ediets and have kept in touch. I can’t wait to see her in person after all this time. I really do wish I had brought my camera to capture the lake and all the meet ups!

I thought I would have more time in my hotel room to catch up on reading and writing, but not really, seems like the time is just flying by. I don’t get it. Where does it go? It couldn’t possibly be the TV (with cable) in my room front and center. Naaahh…. But I did catch the news for the first time in weeks months many, many months.

Sydney and Jason are surviving, or thriving, if you consider the movie date, Wal-Mart sushi feast, and then Jason getting a meal cooked for him by an almost sixteen year old tonight. Hey Sydney….neat-O-burrito!

I’m gonna wrap this non-post up. My blogster friends….I hope you are well. Please know I am thinking of you all. I appreciate your support during this transition time of travel.

Good Morning…Gee that was tough!

Yeah, well, I got up early and went wogging (walk/jog).  It wasn’t easy by any means. I wanted to smash the phone at 545am but it’s my beloved iPhone, so  I settled upon jabbing the screen with my finger til it snoozed 9 mins (take that). I did finally get up at 5 til 6. I was out the door a little after. *without coffee mind you*

Salem and Anna were so excited thinking it was breakfast time! Uhh, no, you must wait, darn I hate disappointing my fur babies.  Hang tight, the non-morning person has to go jog. UGH.

I was hoping this morning would be a pleasant run. It’s certainly cooler. I had my new iPhone run tracker to try out. Plus, I wore my Garmin to compare how accurate it was. Lucky I did since the run tracker would not pick up a satellite signal. *guess it has problems with mornings too*

I take off for a little over half a mile jogging. My achilles tendon screaming in pain. I have no idea what I did to it. I can’t even figure out how to stretch it. Weird!  *note to self google achilles tendon stretches later*

It was dark out. I worry a little about tripping (and re-breaking my wrist)  but not too much. I like running in the dark better than the day. It feels cooler to me or maybe it’s just my mind thinking it is. I am comfortable running in about 30 degrees out, anything else is too hot. *I know right??*

Ends up over the course of 3 miles this morning I ran 1.70 of it. I only timed my run portions of the wog. I almost fell once when my foot went into a crevice in the street.  *almost *phew*

But HEY how about that?  It’s about  half running.  I am going to stay positive about that. I am NOT going to let it get me down that I used to breeze out 3 miles like a cake walk and now have to eek out 1.70. If I dwelled on that, it would SUCK. And I don’t do suck, not even in the mornings.  

Plus 1.70 is a lot more than other people can do. My new Saucony Progrid Ride 2 were heaven on my feet. After my 6 mile bike ride last night. My legs are feeling pumped. I didn’t reach a runner’s high but I am GLAD I did it.

Today, I began the day positive and healthy. Tonight, another bike ride to end it the same way. *but even better since I will be with Jason*

Life is soooo good.

Happy Hump Day!!

Writing tips

Yeah, about that, see I don’t have any. I wish I did. I write from instinct. I took a creative writing class my Sophomore year in high school, but that was it. I enjoyed English through school, but I wasn’t “trained” in writing.

I was even a straight A student, graduated with honors, but I didn’t attend college. I didn’t do any further study on writing.  It was my choice actually. My step dad was a professor at the local college so I could have gone. I didn’t because, I wanted OUT of that small town. College just never came up for me.

I wrote many stories before life really began; basically before I turned 18. After that, I was busy and preoccupied with other things. Work, marriage, and raising a daughter. I always felt my writing was still there, just beneath the surface, taking it all in, and would one day emerge from the deep blue. I had no idea when and if you would have told me 20years? I would have called you a LIAR.

However, that is exactly how long it’s been. Twenty years.I am amazed how much I like writing again. I am amazed at the availability of writing. Back in my days, we used a yellow legal pad, or a diary with a little lock. Computers were just coming out into the mainstream. They were not the norm. Word processors and electric typewriters were available, but they were hard to get and not easy to use. I preferred writing long hand. It was easier to edit than try to figure out the word processor. Boy, have times changed.

So, here it is, two decades later and look at the writing process currently. Every day people get recognization from writing blogs and other online articles. More people have the opportunity to get their writings out in public. Writing is easier and faster with more platforms to do it on. Some, truly amazing writers are found in blogland.  I find the stories and styles incredibly diverse and interesting. I wonder how many of them are “trained”.

With WordPress app for your iPhone, you can even blog in the bathroom. Seriously! I saw a Toilet Can Blog. Now that just puts a whole new spin on potty mouth. HA!

Why I write this? To tell you, I am not a professional. I am not grammar perfect. I am just me. I just write from my gut.  The errors are ALL MINE. I take full responsibility and blame it on my twenty year hiatus.

The most compelling reason for writing again after twenty years? Click About this blog link below. God sure works in mysterious ways.