half marathon training: week 3

We’re already in week 3 of training for the Disneyland Half Marathon and Family Fun Run 5k. I get more and more excited as the days go by! Here is the schedule for this week:

Half Marathon

Mon – 3 miles

Tue – Rest

Wed – 4 miles

Thu – 3 miles

Fri – Rest

Sat – 6 miles

Sun – Rest

Family Fun Run 5K (This week is different from previous weeks so read closely)

Monday – Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

Wednesday – Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

Thursday – Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

 

Tips for the week:

  1. It’s ok to move the training days around. Ideally you should keep the same pattern of workout days to rest days, but if you miss Monday and need to run on Tuesday instead, go for it. Don’t just not run because you missed a day. Adjust your schedule to get in as much of the week’s suggested training runs as possible. Or if you’re never free to run on Saturdays, make your long runs on Sundays instead. You catch my drift. HOWEVER, if you get really behind I would caution against doing 4 days in a row of training. That could lead to injury and set you way back. Let the day or days you missed go and vow to be more on top of it next week.
  2. I mentioned morning runs before and how beneficial (albeit annoying) they are. This week, let’s make at least one workout start at or before 7:00 am. We can do it!
  3. Try sprints at the end of your run. It’s a great way to build up overall speed and endurance. About a quarter of a mile before you finish, start to pick up the pace. As Brad says, start to let go. Don’t hold yourself back. Let your muscles release and your feet fly. It seems counter-intuitive but the more you release the faster you’ll run. Think speed, relax into it, fly. By the time you finish you should be completely out of breath, totally uncomfortable, and you should feel the skin of your face jiggling in all kinds of funny ways. You very well may have some drool spraying out from your jiggling lips so keep your distance from your running partner 🙂 

 

Are you training for a half marathon? What kind of training plan are you on? Any tips for fellow runners? Tahiti readers would love to hear feedback from some other runners out there, so feel free to leave some comments and share your training tips.

Have a great week runners!

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One thought on “half marathon training: week 3

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