Half-Marathon Training: Week of October 8th

Half-marathon training. I’ve been running for about 40 years now.  Long-term wear and tear led me to an altered gait. Which in turn led to lots of pain when running.  Our PFP running coach, Jake Boyer, managed to correct my gait. My personal trainer and gym co-owner, Tom Duer, gave me exercises to strengthen my weak hip flexors.  Suddenly, running seemed possible again.  It was time to try training for a race!  I had run the Philly Marathon twice before and decided to give the Half Marathon a go.

I want to share this PFP running training experience with you all. And I have asked Jake to create a half-marathon training program for me based on my goals (1:45 half, 8:39 min miles) and my estimated fitness level.  After using some fancy formula which I don’t understand, he created a schedule for me. For that schedule and the first few weeks of my training experience, click here.

Week of October 8th:

Monday: 8 miles @ E

Tuesday: 6 miles at E

Wednesday: off running, XT (my 6:30 class will be pretty running specific)

Thursday: off running, XT optional, do 6×50-100m strides at some point (as a warmup, if you’re working out, would be best)

Friday: Half marathon specific workout:

  • 10-15 minutes warm-up
  • 1xmile at T, 2 miles at half marathon goal pace, 1 mile at T (1-minute rest after the T paced mile, 3 minutes rest after the 2 miles)
  • 10-15 minutes cool-down

Saturday: off

Sunday: 11-mile long run @ E

Finally, Half-Marathon Specific Training Begins!

Jake’s program has given me a great progression to get here by slowly building cardiovascular fitness then adding speed to increase my oxygen carrying capacity.  Long runs have become relaxed and feel easy.  Speed work has felt stronger. After a few weeks of struggles (see previous blogs), this week was a strong one.  I ran my half marathon specific workout about 30 seconds ahead of my goal pace and felt relaxed.

The 11-mile long run was good practice for my usual long pre-race meal and gels during the run.  For me, a toasted bagel with peanut butter, a banana and 16 oz of water have been the right combination before a long run.  I like vanilla flavored Gu gels for long run fuel about every 40 minutes or so. This week will include more challenging half marathon specific work, and I’m looking forward to seeing what the old legs can do!

Interested in Running or Have Running Concerns?

If you would like to have a PFP running assessment to check your gait or just want to do strength training with a run coach/personal trainer, contact Jake Boyer at  jake@pittsburghfitnessproject.com.  It doesn’t matter your level of running either! Sure Jake can help you with half-marathon training. But he can also help you if you just want to learn to like running! Jake can provide a customized training schedule to help you meet your goals!


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