Putting Together My NYC Half Training Plan

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?

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27 Responses to Putting Together My NYC Half Training Plan

  1. Carla says:

    I NEED YOU HERE as I have such great intentions but my training is…hmmmm…it’s done but it’s not pretty?
    That said I wanna get to the start line for this now.
    AS A COCO-CHEERLEADER.
    I love me some nyc.
    Carla recently posted…3 lessons “This is Us” teaches about adoption.My Profile

  2. Steena says:

    I like that you included skiing on your plan! I often do that kind of thing to keep it interesting, that way I don’t feel like a prisoner to a plan. It’s important to mix it up!
    I think your training plan looks great. The Orange Theory sounds like its really strengthening your muscles & brain!
    Steena recently posted…Send SnowMy Profile

  3. Kimberly G says:

    I love keeping all of the cross training included in your schedule. It will definitely help you with the hills in Central Park during the first half of the race!

  4. Isn’t it amazing how much cross training helps your running? That never fails to surprise me.
    Wendy@Taking the Long Way Home recently posted…Staying Upright While Running on the IceMy Profile

  5. Chaitali says:

    Sounds like a great plan! That’s great that Orange Theory has helped that much. All that variety will definitely help keep things interesting.
    Chaitali recently posted…RnR DC Training Week 2My Profile

  6. Rachel says:

    That’s awesome! Congrats on your mile!!

    Your training plan looks great. You’re going to crush your goals!
    Rachel recently posted…Grand Trail: A Breathtaking View of UltrarunningMy Profile

  7. Looks like a great plan to me. I love how cross training helps us as much as it does with our running. It also helps keep us sane by mixing things up and not doing the exact same thing everyday.
    Kathryn @ Dancing to Running recently posted…Wine and Dine Half Marathon Weekend – Day 5 – Final Thoughts and Fun at EpcotMy Profile

  8. I haven’t trained for a race by running only two days but you have so many other great workouts that will make your running that much stronger!
    I think I actually need to run less during my next training cycle and do more other things!
    Anna @ Piper’s Run recently posted…Nuunin’ It Up AgainMy Profile

  9. Haha, yes, I think that’s how I trained for my last marathon (and perhaps why I pooped out during the last 10K). I went to the gym 3 days a week, did a short run during the week in town and a long run on the trail on Saturdays. It worked for me at the time though.

    For my next race, i’m going to use a similar plan. Lots of. Cross training, a short run, and a long run. I’m not going for speed, just enjoyment!

  10. I haven’t run as light as twice a week, but I have at 3 times per week. Since my body is somewhat injury prone, I try to limit my runs to twice a week with no more than two days of running back-to-back.
    Ange // Cowgirl Runs recently posted…Why I Stopped Using a Fitness TrackerMy Profile

  11. Darlene says:

    That is a great plan. My half is never that ambitious. I only add 10, 11, 12, 10 as long runs near the end.

    I do need to motivate myself to do some cross-training.

    As you know, this race is on my bucket list – someday I’ll get in.
    Darlene recently posted…Winter Series #3 10K Race RecapMy Profile

  12. Lauren says:

    Seems like a decent plan, especially as you’re staying pretty active most days, so the fewer days running should be fine! I love that you had a fastest mile challenge! I set a goal for myself this year to break an 8:00 mile, so I hope to put myself down for that later this spring or summer!

  13. Your plan looks very thought out and organized! I like how you have scheduled it all in. Excited for you!
    Deborah @ Confessions of a mother runner recently posted…What does fitness mean to you?My Profile

  14. I usually have at least three running days/week if I’m training for something (my recent marathon had me doing 5 days/week some of the time). You are in such great shape, you don’t “need” those extra running days anyways. I could probably swing fewer than 3 days/week if I had to, but those 3-4 days are kind of a safety blanket crutch for me LOL
    Kimberly Hatting recently posted…An ode to the Puffer VestMy Profile

  15. You’ve gotten so speedy! Sounds like OTF is really paying off for you. You are so good about your cross training – you’re inspiring me to try to mix it up more. I’m betting you’ll be just fine with two days of running given everything else you’re doing. I’m only running 3 days/week right now and will probably stick with that for a while.
    Michelle @ Running with Attitude recently posted…NYC Half Training Week 3My Profile

  16. I’ve trained using 3 x week, but I don’t think 2 x week would work for me. We’re all different, though.

    And 2 12 milers — that’s a lot! Again, we’re all different, but I think you’d be fine with just one. Of course I am not a coach.
    Judy @ Chocolaterunsjudy recently posted…Are you functionally fit?: TOLTMy Profile

  17. Angela @marathonsandmotivation.com says:

    It sounds like you have a great plan laid out! I include skiing in my plan during the winter too!

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