I am running again, this time for real!

I started running back in October when I was losing weight, just doing 1-minute intervals on the treadmill.  In December, I ran the Reindeer Run 5K and made my mind up to do the Fort-4-Fitness half-marathon in 2009.  So I went to Runner’s World’s Smart Coach, plugged in my numbers, and got a training program.  I have modified it so that I’ve switched some of the days around.  So I run three days a week, and XT three days a week (two days weights and the other day something fun).  This is it!  (This shows the program starting today, but I’m on week 5.) Here’s your individualized training program: Your current race time is: 0:35:00 for a 5 K Your distance training goal is: Half-Marathon You currently train: 6-10 miles/week How hard you want to train: Moderate Your long-run day: Sunday Your training program Starts: Monday, 1/26/2009 and Ends: Sunday, 5/17/2009 Length of your training schedule: 16 weeks

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total 1 1/26 2/1 Rest / XT Easy Run Dist: 2mi @13:41 Rest / XT Easy Run Dist: 2mi @13:41 Rest / XT Rest / XT Easy Run Dist: 2mi @13:41 6 miles 2 2/2 2/8 Rest / XT Easy Run Dist: 2mi @13:41 Rest / XT Easy Run Dist: 2mi @13:41 Rest / XT Rest / XT Easy Run Dist: 3mi @13:41 7 miles 3 2/9 2/15 Rest / XT Easy Run Dist: 2mi @13:41 Rest / XT Easy Run Dist: 3mi @13:41 Rest / XT Rest / XT Easy Run Dist: 4mi @13:41 9 miles 4 2/16 2/22 Rest / XT Easy Run Dist: 2mi @13:41 Rest / XT Easy Run Dist: 3mi @13:41 Rest / XT Rest / XT Easy Run Dist: 5mi @13:41 10 miles 5 2/23 3/1 Rest / XT Easy Run Dist: 2mi @13:33 Rest / XT Tempo Run Dist: 5mi, inc Warm; 3mi@11:55; Cool Rest / XT Rest / XT Long Run Dist: 6mi @13:33 13 miles 6 3/2 3/8 Rest / XT Easy Run Dist: 2mi @13:33 Rest / XT Speedwork Dist: 5mi, inc Warm; 2×1600@11:15 w/800 jogs; Cool Rest / XT Rest / XT Long Run Dist: 6mi @13:33 13 miles 7 3/9 3/15 Rest / XT Easy Run Dist: 2mi @13:33 Rest / XT Tempo Run Dist: 5mi, inc Warm; 3mi@11:55; Cool Rest / XT Rest / XT Long Run Dist: 7mi @13:33 14 miles 8 3/16 3/22 Rest / XT Easy Run Dist: 3mi @13:33 Rest / XT Easy Run Dist: 3mi @13:33 Rest / XT Rest / XT Easy Run Dist: 4mi @13:33 10 miles 9 3/23 3/29 Rest / XT Easy Run Dist: 2mi @13:25 Rest / XT Tempo Run Dist: 6mi, inc Warm; 4mi@11:55; Cool Rest / XT Rest / XT Long Run Dist: 7mi @13:25 15 miles 10 3/30 4/5 Rest / XT Easy Run Dist: 2mi @13:25 Rest / XT Speedwork Dist: 7mi, inc Warm; 3×1600@11:08 w/800 jogs; Cool Rest / XT Rest / XT Long Run Dist: 8mi @13:25 17 miles 11 4/6 4/12 Rest / XT Easy Run Dist: 2mi @13:25 Rest / XT Tempo Run Dist: 6mi, inc Warm; 4mi@11:55; Cool Easy Run Dist: 2mi @13:25 Rest / XT Long Run Dist: 8mi @13:25 18 miles 12 4/13 4/19 Rest / XT Easy Run Dist: 4mi @13:25 Rest / XT Easy Run Dist: 4mi @13:25 Rest / XT Rest / XT Easy Run Dist: 4mi @13:25 12 miles 13 4/20 4/26 Rest / XT Easy Run Dist: 2mi @13:17 Rest / XT Tempo Run Dist: 7mi, inc Warm; 5mi@11:54; Cool Easy Run Dist: 2mi @13:17 Rest / XT Long Run Dist: 9mi @13:17 20 miles 14 4/27 5/3 Rest / XT Easy Run Dist: 2mi @13:17 Rest / XT Speedwork Dist: 8mi, inc Warm; 4×1600@11:02 w/800 jogs; Cool Easy Run Dist: 2mi @13:17 Rest / XT Long Run Dist: 9mi @13:17 21 miles 15 5/4 5/10 Rest / XT Easy Run Dist: 2mi @13:17 Rest / XT Tempo Run Dist: 7mi, inc Warm; 5mi@11:54; Cool Easy Run Dist: 2mi @13:17 Rest / XT Long Run Dist: 10mi @13:17 21 miles 16 5/11 5/17 Rest / XT Easy Run Dist: 2mi @13:17 Rest / XT Tempo Run Dist: 5mi, inc Warm; 3mi@11:41; Cool Rest / XT Rest / XT Race Day Dist: Half-Marathon Good Luck! 20 miles

Legend Workouts: All runs are Easy, Long, Tempo, or Speedwork Dist: Total miles for the day Dist/Time: 9mi @ 9:11 means “Run 9 miles at 9:11 pace.” Warm/Cool: Warmup or Cooldown. Generally 1 mile each. However, on some days, you must run extra Warm and Cool to reach your distance for the day. Speedwork: “6×800@3:47 w/400 jogs” means “Run 6 repeats of 800 meters each, with a 400-meter recovery jog after each repeat.” Rest/XT: Take a rest day, or do moderate cross-training activity. m: Meters mi: Miles