So as many of you might know I have registered to run a half-marathon at the Narva Energy Run on the 15th of June. I wrote about that in “My goals for the year 2014” and it is one of my top goals in workouts and fitness this year. 21,1 kilometres. A lot!
I registered in December 2013 and actually had a training plan ready even before that. I’m the master planner obviously 😀 I found the original 12-week training plan somewhere online, I think it was that one. I modified it to my personal preference and needs.
So I came up with something that looks like this:
I used my regular colours on this plan:
-
running (regular and races)
-
muscle workouts
-
cycling
-
swimming
-
Nike Training Day: lots of different group workouts. More information here.
This plan might change a little here and there because let’s face it: sometimes life happens and you have to change some stuff, especially when considering my recent hamstring injury. The most unsure are Fridays since I don’t know when I’ll have Zumba classes with my best friend and when I won’t. But in general my plan is to do 2 Jooks Jõud Venitus workouts, one of them focused on intervals (Wednesday), one more focused on strength (Monday) and one slower and longer run on Saturdays. I’m also going to be doing 2 muscle workouts (BodyPump preferably), cycling and swimming. Occasionally do other stuff like Zumba, long walks etc as well. Those extra workouts can change according to how I feel. If I feel like I need more rest, I might skip something in the plan; if I feel like doing more, I will. I’ve also started to think about doing a foam rolling class but it overlaps with Tuesday’s BP… I might have to buy a foam roller and roll at home a couple of times per week to really condition and stretch my muscles.
When it comes to nutrition, I won’t be changing much. Maybe only add more root vegetables and some fruits to get more carbs at the end of May and beginning of June when I have longer and more serious distances to run (like 15+ kilometres). I’m going to do everything according to how I feel and try my best to listen to my body’s signals.
Whether I’ll do a carb-up right before the race, I don’t know yet. How do you carb-up without grains? I just feel miserable after eating grains: bloating, heartburn, gas and extreme heaviness in my stomach. So I don’t really want to eat them… What should I eat to get more carbs? Potatoes? Bananas? What else? I have no idea! More research needs to be done in that department. Liberal low carb is the plan from May I guess.
What do you think: can I do it? Is this a reasonable plan? What should I change? Let me know in the comments!
Nourish, Train & Flourish 