San Jose Rock ‘n’ Roll Half Marathon Training

My Life as a Runner > training > San Jose Rock ‘n’ Roll Half Marathon Training
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San Jose Rock 'n' Roll Marathon 2011OK, San Jose Rock ‘n’ Roll Half Marathon is fast approaching and I need a program to follow; otherwise, I will screw up the race. This past week, I started to train with the Half Marathon in mind, but I need to develop my own program, so here is what I am going to do. I know there are only five weeks left, so it is not going to be a full-blown Half Marathon training program, but oh well. I am assuming that my summer track season has given me enough base for a Half Marathon, so that whatever I am lacking in this program is hopefully not an issue. The race is on Oct. 2, which is a Sunday that comes immediately after the last Saturday training in the below table.

Week
Sun
Mon
Tue
Wed
Thu
Fri
Sat
8/28
5 miles EZ
Cross training
8 miles tempo
10 miles tempo
Track
Cross training
16 miles
9/4
5 miles EZ
Cross training
8 miles tempo
10 miles tempo
Track
Cross training
12 miles
9/11
5 miles EZ
Cross training
8 miles tempo
10 miles tempo
Track
Cross training
17 miles
9/18
5 miles EZ
Cross training
8 miles tempo
10 miles tempo
Track
Cross training
10 miles
9/25
5 miles EZ
Cross training
5 miles EZ
Rest
Track
Cross training
3 miles

Tuesday and Wednesday tempo runs include 3-mile warm-up, 1-mile build-up and 4-mile or 6-mile LT pace. Thursday track work out should be speed training with the track team. Since it is a team work out, I don’t have control over the actual work out, but it should be something like 5 x 800m or 3 x Mile at near 5K pace. Saturday long runs will be done at 8-minute/mile or slower, and EZ runs should be done at about 8-minute/mile pace. I am not doing any hill training because of my Iliopsoas Tendonitis and that the San Jose course is pretty flat.

I feel much better now that I have something that I can follow. Yay!

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