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Half-marathon training plans that are primal friendly??

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  • Half-marathon training plans that are primal friendly??

    Greeting folks, long-time browser, first time poster. I apologize in advance if this is a repeat question, but after browsing for an hour, I didn't find exactly what I was looking for.

    I'm looking for a proven half-marathon training plan, that is primal friendly and not the usual CW, run-4-days-a-week plan. I've followed those plans for the 2 half-marathons I've done, and I became burnt out at end of 3 months. I don't want to do 4 days anymore, not matter how slow or short the sessions are. Does anybody have a half-marathon training regime you'd like to share?

    Here is what I was initially thinking:
    3 days per week consisting of:
    - 1 sprint session, lasting no more than 20-30 minutes. These sprint sessions will include hill repeats occassionally.
    - 1 tempo run for 3-7 miles (mileage depends on where I'm at in my training). OR, use this run as an interval one, i.e. moderate run with 30-45 second sprints.
    - 1 Long run (I use run/walk method on all runs)
    - Cross-train 2 days a week, not being afraid to cross-train on a run day.
    - 30-Day Shred by Jillian Michaels 5 days a week, for strength and full body excercises. Video is less than 30 minutes.

    Thank you for reading.

  • #2
    Hi Luckylis, I'm "training" for a half-marathon too. My current week looks similar to yours, with maybe less volume:

    Mon - 1 hour "boot camp" interval class (burpees, pushups, squats, etc)
    Tues - 1 hour walk with sprints
    Wed - 1 hour boot camp class
    Thurs - 5k-ish tempo run
    Fri - rest
    Sat - 1 hour walk, maybe a short run if I feel like it
    Sun - 12K-18K long run with friends (slow enough to easily talk), 1 min walk interval every ten minutes

    I also do a few dumbbell exercises and abs a couple of times a week.

    It's not a "proven" plan but I know I'll finish the half! I don't want the stress of shooting for a certain time goal so I have a relaxed attitude regarding training. It's always better to be under-trained than over-trained on race day.

    Good luck with your half!

    Comment


    • #3
      Just curious, what's both of your bases right now at?
      My Fitday public journal.
      Me vs. Russian Boar, hunt is on Aug. 20th. WHAT'S MORE PRIMAL THAN THAT?!
      Recently survived Warrior Dash, New England.
      Game Developer, ex-Chef, long time Fatbody.

      Comment


      • #4
        I have been running for about 5 years, have done a couple of marathons but have settled into a two half-marathons a year schedule. I find marathon training too draining.

        Comment


        • #5
          I highly recommend a book called Road Racing for Serious Runners. It has excellent training plans for 5K, 10K, 15K, half, and full marathon distances. There are more advanced, and scientifically detailed books out there, but if you want to keep it simple, this book is great. I've used the half marathon plan myself and was very impressed by it.


          EDIT: Oops! I'm sorry, I just re-read your OP. The book I linked to does not have the type of plans you're looking for. You say you're looking for a "primal friendly" plan that does not involve running more than 3 days of the week. The plans in the book I linked will encourage you to run more often than that (though of course, you could modify them to suit your needs).

          I think your current plan of one sprint day, one tempo day, and one long run day should work fine. The long run day is obviously going to be the most important one in terms of preparing you for the event, and as such it should be prioritized and never skipped. If burnout is a concern then you might consider dropping some of the cross training or the Jillian Michaels video, especially as mileage on the long run gets higher. You didn't mention though, are you just looking to run the half marathon for fun, or are you racing it for a specific time?
          Last edited by ciep; 08-22-2011, 03:43 PM.

          Comment


          • #6
            I'll be keeping an eye on this, I'm planning a half marathon in 6 weeks. I haven't run at all (other than sprints) for over a year, so I have to build up to it.

            My training plan is to start by running 2k a few times per week, then 4k, then 5k. This is to build up my general running strenght so that my feet and joints don't get a shock in the race. When I have time I will go for one long 10k during the weekend, this will be a race pace test to see how I'm going. I'll also try get in a tabata sprint once a week. At the same time I will be doing a 3-4 session per week kettlebell program for strenght and conditioning, this is what I really enjoy.

            The general plan is never workout for more than an hour per day, never run more than 20k in a week, and do it all in vibram five fingers.

            First week of my training down and I only managed time for two 2k runs and a tabata sprint (along with my kb workouts).
            www.back-to-primal.blogspot.com or on Facebook here

            My training journal if anyone is interested

            Be strong to be useful

            Comment


            • #7
              Originally posted by davem View Post
              Just curious, what's both of your bases right now at?
              Hi Davem,
              My base right now is 9:45 mile, comfortable. I have been doing endurance sports for the 3 three years, mainly sprint triathlons and half-marathons.

              Comment


              • #8
                Originally posted by ciep View Post
                I highly recommend a book called Road Racing for Serious Runners. It has excellent training plans for 5K, 10K, 15K, half, and full marathon distances. There are more advanced, and scientifically detailed books out there, but if you want to keep it simple, this book is great. I've used the half marathon plan myself and was very impressed by it.


                EDIT: Oops! I'm sorry, I just re-read your OP. The book I linked to does not have the type of plans you're looking for. You say you're looking for a "primal friendly" plan that does not involve running more than 3 days of the week. The plans in the book I linked will encourage you to run more often than that (though of course, you could modify them to suit your needs).

                I think your current plan of one sprint day, one tempo day, and one long run day should work fine. The long run day is obviously going to be the most important one in terms of preparing you for the event, and as such it should be prioritized and never skipped. If burnout is a concern then you might consider dropping some of the cross training or the Jillian Michaels video, especially as mileage on the long run gets higher. You didn't mention though, are you just looking to run the half marathon for fun, or are you racing it for a specific time?
                Thank you for your feedback, much appreciated! You're right about the long run days...I've never missed those. I am training to be sub-2. My last half I came in at 2:05, so I'd like to shave at least 6 minutes.

                Comment


                • #9
                  Ah ok, so both of you are putting in a few miles a week already.

                  I'm looking at a half next year, but I'm currently only up to about 5 miles a week. Appreciate the answer.
                  My Fitday public journal.
                  Me vs. Russian Boar, hunt is on Aug. 20th. WHAT'S MORE PRIMAL THAN THAT?!
                  Recently survived Warrior Dash, New England.
                  Game Developer, ex-Chef, long time Fatbody.

                  Comment


                  • #10
                    I know this isn't really that much help but I have read of a danish coach using only tempo runs and intervals/fartleg in preparation for the marathon, so he never got over 10-15km and he did really well, so I actually think that if you do the intensity training correct you could get through the half without any long runs. But I am an endurance athlete myself and love the long runs so have never really practiced that.

                    Comment


                    • #11
                      Hi folks. I just came across this thread when searching for the same information.

                      I've run 4 half marathons before, most recently in June. I'm planning on another in January, but I'd like to train in a more minimalist way because of training burnout, time constraints, injury prevention, etc. Since the last race in June I've adopted the routine of an interval/sprint session at the gym once a week (alternating 2 minutes at about a 9.0mph speed and 2 minutes at a fast walk of around 4.5mph for 20 minutes), and a 5 mile run I do once a week with a group. I was contemplating just keeping those 2 days pretty much the same and adding in the incrementally increasing long run on the weekends, which sounds pretty similar to what some of you are doing.

                      My time for the last race was 1:58 so I'm shooting for about 1:50 next time.

                      Can anyone share a progress report on how things are going? I know this thread is only a month old, so you might not have race results to share yet...but in general do you think you're getting faster?

                      One other note...I've switched to running in Vibrams since the last race, which I love...but haven't gotten them above 5 miles yet. Has anybody done that, and do you recommend a slower than normal build-up of the long run to let the feet adapt?

                      Comment


                      • #12
                        Just on the question of build up in vibrams: I have been walking and hkiking in my vibrams full time for nearly a year now, walking an hour a day almost every day and 3 hour hikes on the weekend, and I do all my sprints in barefeet.

                        Just recently I started training for a half marathon, my endurance would be fine, but I hadn't done any running other than sprints. I decided to build ups slowly, 2k, 4k 6k runs. After running 2k for the first time my achilles hurt a lot. Next run 2 days later it wan't too bad. Then to 4k and again it started to hurt a lot, but on the second 4k not to bad. Same deal for 6k. At that point I knew I could run the half marathon, but not in vibrams, trying would wreck my achilles. I simply don't have time left to prpare my legs to run in vibrams, so for this one I'll be in conventional running shoes, when its over I'll swap back to running in vibrams to train and stretch my achilles more (back to where it should be, had I not spent 22 years of my life in conventional shoes).

                        For me I just take it easy, it never hurt too badly, if I tried to up the distance and it hurt too bad I would stop and walk home. I was adding 2km per week and that was working well.
                        www.back-to-primal.blogspot.com or on Facebook here

                        My training journal if anyone is interested

                        Be strong to be useful

                        Comment


                        • #13
                          Long time barefoot runner here....you can't just put on Vibrams that have no heel lift and run the same distances...you have to adapt to running in a barefoot/flat shoe first...that could take 2-3 months at least.

                          As I see it you two choices:

                          1 - Start all over with running in flat shoes or actual barefoot at a mile or less each run and build up slowly to 20 - 25 miles a week no matter how long that takes without any lower leg issues.

                          2 - Try to mix your current hi-heel shoe runs mixed with the Vibrams runs...slowly add in the Vibram distances a little more each week but you will hit a point where you have to switch over to the Vibrams exclusively then back off your miles to where you comfortable and build from there slowly.

                          There is no plan you can follow for this...its an individual thing and hopefully you gain the body awareness along the way to judge for yourself how much to push it and how much to back off...the body awareness part is the most important part by far!!

                          I wouldn't do any fast running while your trying to switch over...just take it slow and easy while adapting...there is no hurry...once you adapted it sticks! and you will have lots of choices in flat footwear or move on to full on barefoot running if you wish.

                          As far as progress I started doing this long before Vibrams were for sale and it took me about 2 years before I ran a half marathon but I made all the mistakes you hear about from other runners...over doing it etc. After I learned from my mistakes and backed off and only ran barefoot for a whole summer did it all click together for me.

                          Just wanted add that to make it more Primal which is a good thing read about low heartrate training by Phil Mafftone, thats not related to the Vibrams bit it fits with running long distances and Primal...basically adapting your body to burning fat while running.

                          Terry





                          E=riotnerd;576772]Hi folks. I just came across this thread when searching for the same information.

                          I've run 4 half marathons before, most recently in June. I'm planning on another in January, but I'd like to train in a more minimalist way because of training burnout, time constraints, injury prevention, etc. Since the last race in June I've adopted the routine of an interval/sprint session at the gym once a week (alternating 2 minutes at about a 9.0mph speed and 2 minutes at a fast walk of around 4.5mph for 20 minutes), and a 5 mile run I do once a week with a group. I was contemplating just keeping those 2 days pretty much the same and adding in the incrementally increasing long run on the weekends, which sounds pretty similar to what some of you are doing.

                          My time for the last race was 1:58 so I'm shooting for about 1:50 next time.

                          Can anyone share a progress report on how things are going? I know this thread is only a month old, so you might not have race results to share yet...but in general do you think you're getting faster?

                          One other note...I've switched to running in Vibrams since the last race, which I love...but haven't gotten them above 5 miles yet. Has anybody done that, and do you recommend a slower than normal build-up of the long run to let the feet adapt?[/QUOTE]
                          Last edited by rockrunner; 09-24-2011, 05:39 PM.

                          Comment


                          • #14
                            I started running distance with a group in Los Angeles known as the LA Leggers, they follow an adapted version of Jeff Galloway's Marathon training plans, which are pretty close to the kind of layout you are looking for. There are two mid-week runs (one additional optional run), two days of cross training, one long run day and a walking day to follow the long run. Galloway has lots of training plans on his website, might be worth checking out.

                            Run long!

                            Comment


                            • #15
                              I can't see a huge benefit in the tempo run of the length being described. (Tempo being 10k - 1/2M pace run after 1-mile warm up and followed by 1-mile cool down.) They push the threshold and can help with sustained, steady state hard efforts but I think more would be gained by doing Hill repeats to strengthen the legs and prepare them for the pounding they can take in a hilly 1/2 M. You're already getting training on fast form and foot turnover with the sprint intervals.

                              Find a steady incline, challenging but not to steep. Ideal would be a 1/4 mile in length. Run 3/4 speed up. Focus on good form with short steps, slight lean forward, strong push and good arm swing. Do a 20 - 30 second cool down jog at the top to allow your breathing to slow then run hard back down the hill. Straight form, leading with the hips, short steps and get the heels off the ground as fast as you can. Immediatly repeat and head back up the hill after reaching the bottom. Start with 4 - 5 and keep adding additional ones as you adapt/improve with training. I would begin the work out with an easy pace mile warm up and end with an easy pace mile cool down.

                              The running week would now look like:

                              Sprint intervals
                              Easy pace long run.
                              Hill repeats.

                              The most difficult thing with this training is determining what race effort you can sustain for 1/2M distance. Not much of a distance base or varying training runs to judge from let alone, factor in some crowd push and race day excitement/majic. If it's a warm / hot day you likely will not be acclimated to it. The distance is easily long enough to create problems in hot weather. Part of the trade off for only spending 3 days a week on running / drills. Racing a small 5k and 10k would help nail down the pace average goal.
                              Last edited by pace2race; 09-28-2011, 05:58 PM. Reason: Additional thoughts.

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