I ran the Resolution Run 5K in Nashville on New Year’s Day and had a bit of a rude awakening! It definitely brought to my attention my need for hill work before the Country Music Half Marathon.
Elevation Map for the Country Music Half Marathon
Murfreesboro is mostly flat and hills are hard to come by. I found three hills to practice on and figured I could get the rest of my hill work done on a treadmill. Then I registered for the San Francisco 1st Half Marathon and saw this:
Needless to say I am trembling in my Brooks!
So I have designed a plan to train for Country Music that will also begin to prepare me for San Francisco. Since I am coming off of an injury I decided to take it slow and go with a 16 week plan so I have a little extra room to play with. Each week I will do either speed work or hill work but probably not both and I have built in two of several long runs so I can cut back on miles if it need to.
Disclaimer! I am NOT an expert! This is the plan I will be using and is not intended to be advice for others.
|Week 1||X-train||Rest||3mi HW||Yoga||3mi SW||Rest or X-train||4 miles||10|
|Week 2||3 miles||Rest||3 mi HW||Yoga||3 mi SW||Rest or X-train||5 miles||14|
|Week 3||3 miles||Rest||4 mi HW||Yoga||4 mi SW||Rest or X-train||6 miles||17|
|Week 4||3 miles||Rest||4 mi HW||Yoga||4 mi SW||Rest or X-train||6 miles||17|
|Week 5||3 miles||Rest||5 mi HW||Yoga||5 mi SW||Rest or X-train||7 miles||20|
|Week 6||3 miles||Rest||5 mi HW||Yoga||5 mi SW||Rest or X-train||7 miles||20|
|Week 7||3 miles||Rest||6 mi HW||Yoga||4 mi SW||Rest or X-train||8 miles||21|
|Week 8||3 miles||Rest||6 mi HW||Yoga||4 mi SW||Rest or X-train||8 miles||21|
|Week 9||3 miles||Rest||5-6 HW||Yoga||4-5 SW||Rest or X-train||9 miles||21-23|
|Week 10||3 miles||Rest||5-6 HW||Yoga||4-5 SW||Rest or X-train||9 miles||21-23|
|Week 11||2 miles||Rest||6 mi HW||Yoga||5 mi SW||Rest or X-train||10 miles||23|
|Week 12||2 miles||Rest||6 mi HW||Yoga||5 mi SW||Rest or X-train||10 miles||23|
|Week 13||2 miles||Rest||5-6 HW||Yoga||4-5 SW||Rest or X-train||11 miles||22-24|
|Week 14||2 miles||Rest||5-6 HW||Yoga||4-5 SW||Rest or X-train||12 miles||23-25|
|Week 15||3 miles||Rest||5-6 mi||Yoga||4-5 mi||Rest or X-train||6 miles||18-20|
SW – Speed Work
HW – Hill Work
|3 miles||Rest||4 miles||Yoga||2 miles||Rest||Rest||Race Day