All the training & some half marathon workouts

Hooray for Friday!!!

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I am having a lot fun re-decorating my living room with a coastal/beach theme. I have wanted to do this for a while so I am excited about it! I love the coastal colors and who doesn’t love the beach! We finally found an area rug that we love. I am super indecisive and this one little project took forever!

Lately I feel like I have been swamped with end of the school year stuff, projects for church, and house projects.

Then there is the running :). In the last 10 days or so I have done 3 what I like to call “quality” workouts. I define quality workouts as tempo runs, speed, and long runs. Basically runs that are improving my fitness. The rest of my runs have been easy paced runs between 7 and 8 miles. My easy pace ranges from 7:55-8:20 or so. I have been trying to make sure that at least 1 of my runs is around that 8:20 or slower range. While 8 minute miles may feel easy, I know doing all my miles at that pace is probably not slow enough to allow my body the recovery it needs to do my harder workouts well.

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So, here was the last 10 days workouts.

Tues: 8.25 – 8:18 pace

Wed: Speed: 12 x 800 with a 200 jog in between.

The plan was to do these at 10k pace (6:40…but honestly it has been a long time since I ran a 10k so I am just guessing) which would be 3:20 or under per 800. 3:16, 3:22, 3:19, 3:16, 3:20, 3:16, 3:16, 3:19, 3:20, 3:10, 3:14, 3:02. I was really happy with this. Shorter recovery is harder for me. The workout was tough, but I felt strong and controlled the whole time.

Thurs: 7.5 @ 8:10

Fri: 8.1 @7:55

Sat: 1 w/u 3 x 3 miles at half marathon pace 2 mile c/d. This was hard!

The girls rode bikes while I ran on a trail by our house. We got a later start, so by the time we finished it was 12:30 and 85 degrees. I am so happy I was able to finish it out, but it felt a lot harder than it should have. My goal half marathon pace is 6:53 so that was the magic number for these 3 mile repeats. They were 6:49 for the 1st set, 6:49 for the 2nd and 6:58 for the 3rd. Not bad, but I really fought for the 3rd! I also did stop a couple of times to let my kids catch up. 🙂

Mon: 8.3 @ 8:04

Tues: 8.3 @ 8:04 (I must really like this pace)

Wed: 1 mile warm up, 6 x 1 mile, 1.5 mile cool down.

This was supposed to be at 10 seconds slower than 10k pace (about 6:50). I knew I could do it faster so I decided to try for 6:35-6:40. I kind of shocked myself with how well this went. It has been a long time since I have done this many mile repeats. I started fast and wasn’t sure that was a smart idea, but thought if I can hold it then why not.  6:18, 6:20, 6:17, 6:15, 6:13, 6:18. I didn’t look at my watch until the end of the 1st one and was thinking it was about 6:30 and it was 6:18! Nice surprise! I had planned to have a 60 second recovery, but honestly it was more like 2-2.5 minute recovery…oops.

Thurs: 8 miles 8:03

Saturdays run was SO hard, but I loved that I go to do it on the trail with my girls! I love having them bike with me :). Here is our before and after picture 🙂

Before:

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After:

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With the training that I have been doing for half marathons I thought I would share a few good go-to quality workouts that will help you train. If you are just starting out I would ease into these workouts. Maybe start with less reps and build.

1. 12 x 800 @ 10 seconds slower than 10k pace (if your 10k pace is 7 minute miles than you would be going for 3:35 for 800) w/ 45-60 second rest in between. If you are just starting maybe start with 6 and build from there.

2. 3 x 3 mile at half marathon pace. This is good for getting you used to that pace and for building endurance. If you are new start with 2 x 3 mile repeats.

3. 10-15 mile run with your last 3 miles at your half marathon goal pace or a little faster. You would start at the 10 mile end and build to the 15.

4. 4-6 mile tempo run at half marathon pace.

5. Mile repeats. :). 4-6 mile repeats @ 10 sec slower than 10k pace w/ 60 sec rest in between. I like to do my mile repeats on the roads to simulate races, but you can also do them on the track or treadmill.

With all of these workouts I would add at least 1 mile warm up and cool down. I really like all of these workouts and think they are great for improving your half marathon. At least I like them when I am finished.

Have a great weekend!!!!!!!!!!!

Do you like home decorating?

What colors are your living room?

Do you have any other good half marathon prep workouts?

 

 

Comments

  1. says

    Wow – this is a lot of quality work here Jen!! I absolutely love that you can do a run/bike with your kids. I can’t wait until the boys are able to do that with me! Thanks for sharing some of your workouts. I will be tucking this away for when I start training for my first half on Labor Day 🙂

  2. says

    Awesome workouts Jen!! What is your half marathon time goal?
    12×800 with 200 rest is no joke!!
    Love that your girls can join you, that is really special 🙂
    I really enjoy home decorating!
    We have the colors of the sea throughout our house. Lots of white + blue, yellow and natural color.
    Have fun decorating!

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