Sunday, July 21, 2013

IT'S THAT TIME AGAIN!


Welcome back race fans!!
I am pleased to be returning as the official Run The Rock blogger.  As with last year, the coming weeks and months will feature blog posts designed to prepare you mentally and physically for the KMXT race events on October 12th.   This year's training plan is designed for a more intermediate runner, someone who has completed a few half-marathons before and is looking to improve his or her time. Still a beginner or looking to complete your first half? Not to worry. I will provide links to last year’s beginner plan. If you are planning to complete any of the other distances, because let’s not forget about the 5K, 10K and full marathon options, there will be plenty of advice here to help you as well.

Without further ado, here is the first of three four-week installments, for a total of 12 weeks of training, of the half-marathon plan. This plan is designed for the runner who has completed at least one half-marathon before and can currently run up to 8 miles. 
The first four weeks of the plan are pretty basic. Speed work and race pace efforts will be introduced in the next cycle.  All runs in this cycle should be done at an easy to moderate pace on a varied terrain. In week four you will notice a 6 mile run which includes a 2 mile time trial. The time trial should be done as follows:
Warm up thoroughly, slowly building your pace and getting your legs going. This should take 15 to 20 minutes.  Preferably on a track, run 2 miles at as hard of a pace as you can sustain for the full two miles and record your split. Cool down with easy jogging to complete the 6 miles for the day. The results from this time trial will be used to determine your target half marathon race pace, as well as your 5K and 10K race paces that you will use during speed work in the next phase. The time trial is not necessary if you already have a good sense of your training paces. 


Take rest days seriously.  Gains in training only occur during rest and recovery, so don't disregard it or think it is not important.  On cross-training days you are welcome to do anything except run! Biking, spin class, yoga, or strength training are all fantastic cross-training options. 


Questions and comments are always welcome! If you had any requests for blog topics, let's hear them. 
Run for your lives,
Bree

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