Now that we are well into January, it’s about time I put together my NYC Half training plan. For now, I’ve decided to keep up with all my cross-training studio classes, and hope they get me to the starting line healthy and strong and ready to run a great race.
NYC Half Training Plan
Since I am comfortable with the 10 mile race distance, my main focus is conditioning for that extra 5k. One of my MRTT friends is training for the Rock’n’Roll D.C. half marathon on March 11, so I had planned to do my long runs with her, but I have a Friday-Thursday business trip, a Thursday-Monday ski weekend, and the Reston Ten Miler that will get me out of synch with her plan.
Here’s what I’ve come up with for my long runs so far.
I’m assuming my schedule and my sanity won’t let me run more than 6 miles on the hotel gym treadmill, but I might go hard on speed or incline intervals. Depending on how that week goes, I may shuffle those February runs around to 12-10-12 instead of 10-12-12.
NYC Half Cross-Training Plan
As you can see, I’ve got Saturdays blocked off for my long runs. The rest of my weeks will look like this:
Sundays: Bike ride, indoor cycling, or rest day
Mondays: Orange Theory Fitness
Tuesdays: Strength Training at home (following Quick Strength For Runners)
Wednesdays: Cyclebar or Training Run (hill repeats, speed workout or tempo run)
Thursdays: Revolve or Training Run (hill repeats, speed workout or tempo run)
Fridays: Strength Training at home (following Quick Strength For Runners)
Yep, that’s only two running days a week, plus the treadmill blocks at Orange Theory Fitness. I also plan to go to Core Power Yoga once a week most weeks.
My Fastest Mile
Once reason I have confidence is this plan is how much of a difference my weekly Orange Theory Fitness classes have made in my running, even though I don’t usually spend more than 15 minutes on the treadmill. Last week was “peak performance week” where each day was dedicated to testing your limits on either rowing, strength training, or running. I signed up for Friday’s class just to do the “fastest mile” challenge. I set a goal of 7:29 and made it by the skin of my teeth.
While I’ve been doing my “all out” intervals at 8.0 mph (7:30 min/mile), I haven’t held that pace for longer than 2 minutes. Not only that, but I had to run the last 1/4 mile at 8.3 mph to make up for the time I lost ramping up at the start of my mile. I haven’t run that fast for that long since my crazy fast time at the 2015 Credit Union Cherry Blossom (almost) 10 Mile Run.
Speaking of that race, Under Armour is the new shoe/apparel sponsor, and they outfitted me with their Charged Bandit 2 shoes since I’m a member of the CUCB social media team (are you following the CUCB blog?). They are definitely lighter than my usual Mizunos and were great for that treadmill run.
Have you trained for a race running only twice a week?