This is my training plan for half marathon in 2 weeks.
Sound ridiculous right?
But, believe me, i will show and prove to you than i can reach finishing line.
P/s: This plan for those who can finish run total 100km in 4 months.
| WED | 31-Oct | 1 hour RPM,
1 hour body pump, Run (2km) |
| THURS | 1-Nov | 1
hour Zumba, Run (4 km) |
| FRI | 2-Nov | 1
hour yoga, 1 hour RPM, Run (6 km) |
| SAT | 3-Nov | Climbing |
| SUN | 4-Nov | Run 5 round Shah Alam lake (17.5 km) |
| MON | 5-Nov | 1 hour Body
Pump, 1 hour Power Jump |
| TUE | 6-Nov | 1
hour Body Balance, 1 hour Zumba, Run (10 km) |
| WED | 7-Nov | 1
hour Body Pump, 2 hours Badminton |
| THURS | 8-Nov | 1
hour zumba, Run (12 km) |
| FRI | 9-Nov | 1
hour Yoga, 1 hour RPM |
| SAT | 10-Nov | Run 4 round Shah Alam lake (14km) |
| SUN | 11-Nov | REST |
| MON | 12-Nov | 1
hour Body Pump, 1 hour Power Jump |
| TUE | 13-Nov | 1
hour Body Balance, 1 hour Zumba, Run (6 km) |
| WED | 14-Nov | 1
hour Body Pump, 2 hours Badminton |
| THURS | 15-Nov | 1
hour Zumba, 15 min weight training, Run (10 km) |
| FRI | 16-Nov | 1
hour yoga, Run (6 km) |
| SAT | 17-Nov | Rest,
Travel to penang |
| SUN | 18-Nov | Penang Bridge Half Marathon (21 km) |
My training plan was constructed based on http://www.frealfitness.com/blog/running/how-to-crash-and-train-for-an-all-uphill-half-marathon-in-just-2-weeks/
The next question was how do you train
for an all uphill half marathon in only 2 ½ weeks? Here’s what I
did to prepare (after finishing out the week with my normal runs and
workouts).
a.
13 days before – Did 20 minutes of my WOW using strength portions only, then
ran for 3 miles with some hills.
b.
12 days before – Ran 12 miles, one-way, mostly flat
with a lunch at the end. (This is my favorite approach to a long run.)
c.
11 days before – No running. Strength and Jump Rope
workout from WOWs.
d.
10 days before – 6 mile run with 3 good sized hills
to climb
e.
9 days before – 7 mile run with 4 pretty long,
steep hills.
f.
8 days before – Went on 4 hour hike
g.
7 days before – Active Rest
h.
6 days before – 10.2 mile run with only mild hills.
Hydration focus: 1 extra glass of water everyday. For my friend Laura G., break
time from beer begins.
i.
5 days before – Do strength portion of the WOWs for the day for 20 minutes then an
easy 4 mile run. Recovery was the aim.
j.
4 days before – No running. Did strength exercises
from WOW along with
exercises to strengthen hips and legs.
k.
3 days before – 6 mile run, mostly flat. Negative
splits – run the second half faster than the first.
l.
2 days before – Do strength exercises from WOWs and
same easy 4 mile run.
m.
1 day before – Though I planned on doing yoga and
maybe some stand up paddling, I ended up going on an easy 2 hour hike.
Stop the extra hydrating.
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