Today is the first day of my new Half Marathon training. I’ve switched my schedule over to the FIRST method for training. It incorporates 3 running days a week and 2 cross training days. Every workout has a specific focus and reason behind it.
HERE IS MY NEW TRAINING SCHEDULE: New HM Schedule
Key Workout # 1 is track repeats or speed work. What I had planned today was a 10 – 20 min. warmup followed by 12 x 400 with Rest Intervals of 90 seconds. Then a 10 minute cooldown. I’ve never done track repeats like this before and there would be no way to do them properly without my new Garmin watch, so I am very happy to have it.
My first Rest Interval (RI) I did a slow jog, but soon realized that all of my RI’s should be walking only. This definitely helped. I noticed a huge difference in my recovery and I don’t think I would’ve made it through all 12 repeats if I jogged between each one. I didn’t realize how far I ended up running until I got home and transfered the data to my computer.
- Distance: 6.13 Miles
- Duration: 61:49
- Pace: 10:04
- Calories Burned: 577
Here are my repeat stats:
12 x 400 Meters
Now, it is extremely recommended that you keep each repeat as close to the target pace as possible without much variation in each repeat.
My target pace was 1:53 for each 400 meter lap. I thought I did a pretty good job for my first time. The target pace is determined using a prior 5K race time and it also varies whether you are running a 400M, 600M, 800M, etc. intervals. The longer the interval, the slower the pace.
I will be doing these types of runs every Monday.
I’m bummed because I forgot to wear my heart rate monitor strap again today! Who knew today would be a long run day, I love it!
PLEASE DON’T FORGET TO DONATE! I NEED TO REACH MY 25% GOAL BY JANUARY 9TH!!!!