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Based on Hal Higdon’s Novice Training here’s my schedule for the Philadelphia Rock and Roll 1/2 Marathon. I’ll be checking off and updating this page and I complete the training…

Week Mon Tue Wed Thu Fri Sat Sun
6/27-
7/3
3 m
yoga
2 m
3 m +
strength
Rest
Boot Camp or
PowerFlex
4 m
7/4-
7/10
3 m
yoga
2 m 3 m +
strength
Rest
Boot Camp or
PowerFlex
4 m
7/11-
7/17
3.5 m
yoga
2 m
3.5 m +
strength
Rest
Boot Camp or
PowerFlex
5 m
7/18-
7/24
3.5 m

yoga

 

2 m
3.5 m +
strength
Rest
Boot Camp or
PowerFlex
5 m
7/25-
7/31
4 m
yoga
2 m
4 m +
strength
Rest Boot Camp or
PowerFlex
6 m
8/1-
8/7
yoga 4 m 2 m 4 m +
strength
Rest Boot Camp or
PowerFlex
5-K
8/8-
8/14
yoga 4.5 m
2 m
4.5 m +
strength
Rest
Boot Camp or
PowerFlex
7 m
8/15-
8/21
yoga
4.5 m
3 m
4.5 m +
strength
Rest
Boot Camp or
PowerFlex
8 m
8/22-
8/28
yoga
5 m
3 m
5 m +
strength
Rest Boot Camp or
PowerFlex
6 m
8/29-
9/4
yoga
5 m
3 m
5 m +
strength
Rest
Boot Camp or
PowerFlex
9 m
9/5-
9/11
yoga
5 m 3 m
5 m +
strength
Rest
Boot Camp or
PowerFlex
10 m
9/12-
9/18
yoga 4 m 3 m 2 m 2 m Rest Half

My Running History in Links

I know if I saw some running lunatic post a training schedule like that I’d assume there were always an athlete. At least naturally active and would never suspect they had body image issues or have ever wanted or needed to lose weight. New readers… just know if you asked me 3 years ago if I would ever run or want to run a marathon I’d say maybe, 5 years ago I’d say you were crazy and 10 years ago I’d say you were freakin’ lunatic for even asking such a ridiculous question.

 
  • Liz

    Even though I’m not a runner, I like to see your progress with training because I find it interesting!

    I live in Philly so if you need any info, let me know!

  • Amanda

    This is the same training schedule I’m following for the San Antonio rock n roll half. Good luck! We’ll be training together for a bit, but your half is before mine. Are you shooting for a certain time or just completion?

  • http://onalobsterplacemat.com Rose

    Thanks for posting this. I am running a half marathon on the same day, and I think I might use this!

  • http://bethsjourney.com Beth @ Beth’s Journey

    The Philly Rock n Roll half was my first half marathon and I followed the exact same training program, except I upped my longest run from 10 to 12 so that I wouldn’t be scared of those last three miles. Can’t wait to hear how your training goes!!

  • Chari

    I like using his training plans. I’m seriously thinking about doing a half in November. I’ve gotten through 3/4 of the training twice now and still haven’t run one :-( First one I got pregnant, second time I got burned out plus was having lots of Achilles pain. I think this is my year to buck up and DO IT!

  • Jen

    So glad you posted this training schedule! I’m running the Philly Rock ‘n’ Roll Half Marathon, too! This will be my first half marathon, and given that I just had a baby boy 6 weeks ago, I have my work cut out for me :o) I’ve been following your blog since a friend on the ww chat boards told me that you were pregnant and still running, too (back in the fall/winter). Looking forward to running “with” you this fall!

    I asked my husband if I could get a trainer to get back in shape after the baby, so he signed us up for our first half marathon instead!?!? I have my 6 week post partum check-up in the morning, so I’ll be all clear for training. I did run 5 miles this past Saturday, but my legs are feeling it.

    What are you planning to do for the yoga days of the training? Any specific workout?

    Oh, and a funny side note — a friend of mine on the ww moms board knows Hal Higdon…he’s her mother’s neighbor :o) Small world!

    Best of luck in training!

  • http://ronisweigh.com roni

    I’m taking a yoga class at the gym. Nothing fancy.

    And the world is only getting smaller! ;)

  • http://bodhibear.net/ kia

    Have fun with it. I did the Denver Rock n’ Roll Half Marathon 4 months post-partum. It was a bit tough at times especially when PPD hit my husband – my training was not steady. However I posted a decent time.

  • http://www.fleetly.com Samer

    Hey Roni – that is a great schedule. My girlfriend is doing the Philadelphia Rock & Roll as her her first half marathon, I’m going to point her to this post. She is a bit nervous about it and this will inspire her

  • http://www.lettuceeatcake.com Lauren @ Lettuce Eat Cake

    Go, Roni! That is awesome. Love that you’re incorporating strength and yoga too. I recently started a serious strength plan and it’s changing my view of exercise entirely.

  • sherijung

    Roni, I know you’re not looking for training plan advice, (but I’m going to give it anyway!) You might want to reconsider your Monday longish runs coming right after your Sunday long runs…maybe move the Wednesday shorter (junk?) miles to Mondays? Or maybe even turn them into walks for an active recovery. Since your goal is to go longer to train for a Half, those Sunday runs are where you’re doing your real work, and your body needs to repair after. There’s a word I’ve heard for people who have problems with Hal Higdon’s plans: getting Hinjured.

  • Liz

    I took inspiration from your 2010 goal of running in a race each month and decided to do that this year beginning in April – gave myself from Jan to April to train up to a 5km and complete a 10km in October with a race each month in between. The next goal is to go somewhere exotic for my first 1/2 marathon or marathon! Looking forward to the updates on the training.

  • http://ronisweigh.com roni

    sherijung – I welcome advice! I actually rearranged the runs to fit my schedule. That’s not how he has them. If I find it’s too much I may be able to swap M for W That may actually make more sense.

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