I'm training to complete my first ever half marathon, and writing about the process. I've started a plan 10 weeks away from the run, Toronto's Women's Half on May 25th.
Alan Chud, co-owner of Absolute Endurance Training & Therapy in Toronto has developed a plan for me - which, as it happens, is not to have a big plan.
"You eat an elephant one bite a time. We'll start with two weeks, instead of a giant 10 week plan. After two weeks, we'll set out two more weeks based on how you did, how you felt," he says.
I run with a heart rate monitor strapped to my chest and a wrist watch that relays that information: I run at the prescribed time, in the prescribed zone. To find your heart rate zones, try this calculator - and also talk to your doctor before starting any training program.
Here are the first 2 weeks of my plan (more to come!).
Monday: 30 minutes, all zone 2 (for me, zone 2 is 155-165 bpm)
Wednesday: 35 minutes, all zone 2
Friday: 20 minutes total: 10 minutes zone 2, 10 minutes zone 3
Sunday: 45 minutes all zone 2
Tuesday: 40 minutes all zone 2
Wednesday: 30 minutes total: 15 minutes zone 2, 10 minutes zone 3, 5 minutes zone 4
Friday: 30 minutes all zone 2
Sunday: 55 minutes all zone 2
Monday 40 minutes all zone 2
Wednesday 35 minutes total: zone 2 for 30, and zone 3 for 5
Friday 30 minutes total: zone 2 for 15, and zone 3 for 15
Sunday 55 minutes all zone 2
Tuesday 40 minutes all zone 2
Wednesday 45 minutes total: 15 minutes zone 2, 15 minutes zone 3, 5 minutes zone 4, 10 minutes zone 1 or easy walk to cool down
Friday 35 minutes all zone 2
Sunday 1 hour all zone 2!
Monday 30 minute recovery run and easy spin on a spin bike!
Wednesday 45 minutes all easy and slow
Friday 60 minutes all zone 2
Sunday 90 minutes (focus on proper hydration)
Monday 40 minute recovery run all easy, optional spin on a spin bike
Wednesday 55 minute run all easy efforts
Friday 50 minutes keeping heart rate low to begin!
Sunday 75 minutes all easy and slow