Revised training schedule

After completing the Fanny Freezer 5K this past weekend in 31:20, I decided to revise my training schedule.  The one I was doing before was based on a 5K run in December at about 36 minutes, and called for running at a pace that I have found to be too slow.  I plugged in my new time and got a much better outline of how fast to run and when.

This one works a lot better for me, and somehow, it starts exactly where I’ve left off.  I’ve build two rest days in each week.  On the two cross-training days, I’m also doing a runner’s core workout which I found in the February issue of Runner’s World.  These are good exercises that I’ve already been doing in one way or another.  I am hoping this will strengthen my back especially because my lower back tends to get stiff after long runs.

Wk	Dat	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
1	2/23 3/1	Easy Run Dist: 2mi @12:26/XT	Rest	Tempo Run Dist: 5mi, inc Warm; 3mi@10:47; Cool	Rest / XT	Easy Run Dist: 2mi @12:26	Rest	Long Run Dist: 7mi @12:26	16 miles
2	3/2 3/8	Easy Run Dist: 3mi @12:26/XT	Rest	Speedwork Dist: 5mi, inc Warm; 2×1600@10:11 w/800 jogs; Cool	Rest / XT	Easy Run Dist: 2mi @12:26	Rest	Long Run Dist: 7mi @12:26	17 miles
3	3/9 3/15	Easy Run Dist: 3mi @12:26/XT	Rest	Tempo Run Dist: 5mi, inc Warm; 3mi@10:47; Cool	Rest / XT	Easy Run Dist: 2mi @12:26	Rest	Long Run Dist: 8mi @12:26	18 miles
4	3/16 3/22	Easy Run Dist: 5mi @12:26/XT	Rest	Easy Run Dist: 4mi @12:26	Rest / XT	Rest / XT	Rest	Easy Run Dist: 5mi @12:26	14 miles
5	3/23 3/29	Easy Run Dist: 3mi @12:18/XT	Rest	Tempo Run Dist: 6mi, inc Warm; 4mi@10:46; Cool	Rest / XT	Easy Run Dist: 2mi @12:18	Rest	Long Run Dist: 8mi @12:18	19 miles
6	3/30 4/5	Easy Run Dist: 2mi @12:18/XT	Rest	Speedwork Dist: 7mi, inc Warm; 3×1600@10:04 w/800 jogs; Cool	Rest / XT	Easy Run Dist: 2mi @12:18	Rest	Long Run Dist: 9mi @12:18	20 miles
7	4/6 4/12	Easy Run Dist: 3mi @12:18/XT	Rest	Tempo Run Dist: 6mi, inc Warm; 4mi@10:46; Cool	Rest / XT	Easy Run Dist: 3mi @12:18	Rest	Long Run Dist: 9mi @12:18	21 miles
8	4/13 4/19	Easy Run Dist: 4mi @12:18/XT	Rest	Easy Run Dist: 4mi @12:18	Rest / XT	Easy Run Dist: 4mi @12:18	Rest	Easy Run Dist: 4mi @12:18	16 miles
9	4/20 4/26	Easy Run Dist: 3mi @12:11/XT	Rest	Tempo Run Dist: 7mi, inc Warm; 5mi@10:46; Cool	Rest / XT	Easy Run Dist: 2mi @12:11	Rest	Long Run Dist: 10mi @12:11	22 miles
10	4/27 5/3	Easy Run Dist: 3mi @12:11/XT	Rest	Speedwork Dist: 8mi, inc Warm; 4×1600@9:58 w/800 jogs; Cool	Rest / XT	Easy Run Dist: 2mi @12:11	Rest	Long Run Dist: 10mi @12:11	23 miles
11	5/4 5/10	Easy Run Dist: 3mi @12:11/XT	Rest	Tempo Run Dist: 7mi, inc Warm; 5mi@10:46; Cool	Rest / XT	Easy Run Dist: 3mi @12:11	Rest	Long Run Dist: 11mi @12:11	24 miles
12	5/11 5/17	Easy Run Dist: 5mi @12:11/XT	Rest	Easy Run Dist: 4mi @12:11	Rest / XT	Easy Run Dist: 4mi @12:11	Rest	Easy Run Dist: 5mi @12:11	18 miles
13	5/18 5/24	Easy Run Dist: 3mi @12:04/XT	Rest	Tempo Run Dist: 8mi, inc Warm; 6mi@10:45; Cool	Rest / XT	Easy Run Dist: 3mi @12:04	Rest	Long Run Dist: 11mi @12:04	25 miles
14	5/25 5/31	Easy Run Dist: 2mi @12:04/XT	Rest	Speedwork Dist: 10mi, inc Warm; 5×1600@9:52 w/800 jogs; Cool	Rest / XT	Easy Run Dist: 2mi @12:04	Rest	Long Run Dist: 12mi @12:04	28 miles
15	6/1 6/7	Easy Run Dist: 3mi @12:04/XT	Rest	Tempo Run Dist: 8mi, inc Warm; 6mi@10:45; Cool	Rest / XT	Easy Run Dist: 2mi @12:04	Rest	Long Run Dist: 12mi @12:04	27 miles
16	6/8 6/14	Easy Run Dist: 3mi @12:04/XT	Rest	Tempo Run Dist: 5mi, inc Warm; 3mi@10:27; Cool	Rest / XT	Rest / XT	Rest	Race Day Dist: Half-Marathon Good Luck!	24 miles