Fitness, My Weekly Workouts

Running Update + The Training Plan I’m Using To (Hopefully) Get A Half Marathon PR

I have so much running related stuff to update you all on so we’re just going to jump right into this post okay?

In 2016 I ran all my races with 1 goal in mind: finish without dying. This year I’m a lot more comfortable with my running abilities and after last weekend’s Hot Chocolate 15k I’m feeling more confident than ever that I can chase down a half marathon PR!

My next half marathon is the La Jolla Half in just a couple of weeks. I’m not in shape enough to PR on that course especially with all the crazy hills. So the race I’m really training and working towards is the San Diego Rock ‘N’ Roll Half Marathon on June 4th.

My current half marathon PR is 1:54:23 which is pretty freakin fast! For Rock ‘N’ Roll I’m not looking to just shave a minute or two off this time I’m looking to CRUSH IT and work towards a 1:45:00. This would require me to run about an 8 minute mile for the entire race and considering my average pace on today’s 12 mile trail run was 10:30/ mile I’ve got A LOT of work to do.

Since I’ve never really been focused on time I haven’t ever followed a specific half marathon training plan before. I figured I’d run once or twice during the week then a long run on Sunday and be cool. Well, that strategy isn’t going to work if I’m going for a 1:45:00. I looked into a lot of different training plans and decided to go with Kara Goucher’s 10-Week Half Marathon Training Plan. Blogger Lean, Clean & Brie had an awesome PR following the plan and it just so happens Rock ‘N’ Roll San Diego is exactly 10 weeks away.

SO PERFECT!

 

Slow and steady trail run through all the gorgeous wild flowers!

 

Kara Goucher’s 10-Week Half Marathon Training Plan

So who the heck is Kara Goucher and why is her training plan so great? Kara Goucher is a long-distance runner who has been to 2 Olympic games and placed 3rd in the 2008 Boston Marathon…I think she knows her stuff! 

Kara’s half marathon plan incorporates long distances, speed work and has you running 4-6 times per week which is WAY more than I am use to.

Check it out below and you can also download it for free here:

 

This past week I actually did week 1 and ended up running only 3 times (oops). I blame my terrible allergies!!! I did an easy 4 miler, 5 mile fartlek then a 12 miler…already falling back into my usual running routine in week 1 haha.

It’s going to be incredibly challenging for me to fit in this much running but to achieve my PR I know I’m going to have to train differently than I have been.

No excuses!

Just FYI I won’t be sharing weekly training updates until May to give you guys more non-running related content on the blog but will definitely be posting runs/ workouts on my social media channels so be sure to follow along there.

 

I seriously can’t get over all the flowers in San Diego (and how terrible they’re making my allergies)

 

Weekly Workouts

Alright, alright, alright Week 1 didn’t go as planned so I’m really going to work hard to make Week 2 a success!

I want to try to get around 20-25 miles in this week so here’s my plan:

  • Monday: rest
  • Tuesday: easy 3 miles + yoga sculpt
  • Wednesday: easy 3 miles + yoga sculpt
  • Thursday: yoga
  • Friday: 1 mile warm up, 3 miles at slightly over race pace (around 8:30/ mile), 1 mile cool down
  • Saturday: yoga 
  • Sunday: 10-12 miles

 

Your Turn,

Are you chasing down a half marathon PR this year?

Have you ever followed a training plan that you loved? If so, which one?

How do you fit running 4-6 times per week into your schedule?

 

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4 Comments

  • Reply Brie @ Lean, Clean, & Brie April 3, 2017 at 4:12 am

    You’ve got this girl! I am using Kara’s plan again for my spring half marathon and I love it all over again. It is such a good plan and I know you can get a PR from it if you put in the miles and the work! Can’t wait to hear how it goes 🙂

    • Reply Diana Becker April 3, 2017 at 1:41 pm

      Exactly! You get out what you put in…it’s not going to be easy but I’m already loving the workout variety/ intensity in this plan!!

  • Reply Kellen McAvoy April 3, 2017 at 7:48 am

    That is A LOT of running! I am hoping to PR at RnR as well but my goal is just to hit the sub 2 hour half I’ve been working towards 🙂 I’m running 2-3 times/week right now but will probably crank it up to 4 later in the month and in May as well as add in more strength training and interval runs since that’s where I tend to see the most improvements in my speed. Let’s do some training runs together!

    • Reply Diana Becker April 3, 2017 at 1:43 pm

      Rock ‘N’ Roll SD’s course is seriously meant for PR’s…no huge hills at the end of the race grrrrrr! Yes we need to get some runs in together I’m typically down in PB running on Fridays and Wednesdays after work 🙂

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