Thursday, June 30, 2011

St. Louis Half Marathon Training Plan

Look what I did!
Whoop Whoop! I am super excited to have finally signed up for my fourth half marathon! I've been scouring my Runner's World magazines and the inter-web in search for my next race, and the Rock'n'Roll St. Louis Marathon quickly made it to the top of the list. This is the first Midwest race for the Rock'n'Roll tour and I'm pumped to be apart of this inaugural event. The Rock'n'Roll series is known to have wonderful organization, great courses, and spectacular support and I can't wait to experience it first hand. And bonus: St. Louis is an awesome city known for the soaring arch, great cuisine, and beautiful riverfront. (No I am not being paid to promote St. Louis or the Rock'n'Roll tour, I'm just stoked to have finally signed up for a race)

Random fact: All 3 (now 4) of my marathons have been in different states. I've run races in Arkansas, Tennessee, Oklahoma, and now Missouri. At this rate, I may as well up the ante and set an ultimate goal of running a race in all 50 states!

I'm surprised that I love races as much as I do. Inflamed IT bands and runner's knee have been the bane of my running existence and I have yet to start a half-marathon without an injury holding me back. This time around I plan to do things a little differently.

All of my training mistakes and errors have helped me learn to listen to my body and be in-tune with what it needs. I know that I must slowly increase my weekly mileage and that my body needs two rest/stretch days focusing on loosing up my hips. And I also know my body needs strength training while I'm increasing my mileage, specifically in my hamstrings, glutes, and lower back. I believe running can be trial-and-error and hopefully I have worked out most of the kinks!

So, without further adieu, here is my St. Louis Rock'n'Roll Half-Marathon training plan:
Yea, I don't expect you to be able to read that. Here it is in a Google Document.

I loosely based the plan on Hal Higdon's 12 week intermediate half-marathon program. And for the first time, I am serious about the speed-work! You will also notice where I incorporated my strength training from New Rules of Lifting for Women. The orange weeks show the 'pre-weeks' before my official marathon training begins (which is in the blue). In the weeks leading up to August 1, my main focus will be hitting those weights!

When it comes to training schedules my motto is flexibility, flexibility, flexibility! If I'm feeling good that week and want to kick it up a notch, you better believe I will! And if three days of full-body strength training becomes too much, I'll will be quick to scale it down to two.

I'm really excited about this plan and even more excited about the possibility of completing it injury free! And hopefully, in four months, I will have a new PR under my belt!

Disclaimer: I designed this training plan for my current fitness and commitment level. I am not a professional, I am not saying this plan will work or is safe for you


  1. Woohoo!! When is the race?? - SHelley

  2. October 23! I'm hoping for perfect running weather!

  3. I just signed up! Let's do this