My name is Nick Symmonds and I am a two-time Olympian. Though I am known professionally as a half miler, I frequently run half marathons during my base training phase. The following is a 6-week training cycle designed to prepare the casual runner for the 2014 Suja Rock ‘n’ Roll San Diego Half-Marathon.
A few key notes to keep in mind for training:
- “Jog”: Jogging should be at a pace that is comfortable enough to maintain a conversation with running partners.
- “Run”: Running should be at a pace that is slightly uncomfortable and requires extra focus to maintain an honest pace.
- Most runs are written in minutes. Run your own pace and don’t be overly concerned with how many miles you cover.
- Long runs are written in miles. Take your time with them, run them at your own pace.
- For intervals, easy running should be slightly challenging, but not too uncomfortable. Hard running should be very challenging.
- Always make sure to listen to your body. Make sure to rest when your body tells you to. If you do not feel challenged enough, feel free to add cross training or weights to supplement the mileage.
- On the day of competition, I recommend waking up at least two hours before race time.
Be sure to hydrate well and elevate your run with your favorite Suja! See you on Race Day!
TRAINING SCHEDULE:
Monday April 21: 30 min jog
Tuesday April 22: 20 min jog
Wednesday April 23: Rest
Thursday April 24: 20 min jog
Friday April 25: 30 min jog
Saturday April 26: 5 mile jog
Sunday April 27: Rest
Monday April 28: 35 min jog
Tuesday April 29: 10 min jog warm up, 8x1 min hard running with 1 min walk/jog recovery between intervals, 10 min jog cool down
Wednesday April 30: 20 min jog or rest if needed
Thursday May 01: 35 min jog
Friday May 02: 10 min jog warm up, 10 min easy running, 10 min jog cool down
Saturday May 03: 7 mile jog
Sunday May 04: Rest
Monday May 05: 40 min jog
Tuesday May 06: 10 min warm up, 4x2 min hard running with 2 min walk/jog recovery between intervals, 10 min cool down
Wednesday May 07: 30 min jog or rest if needed
Thursday May 08: 35 min jog
Friday May 09: 10 min warm up, 15 min easy running, 10 min cool down
Saturday May 10: 8 mile jog
Sunday May 11: OFF
Monday May 12: 40 min jog
Tuesday May 13: 10 min jog warm up, 3x3 min hard running with 2 min walk/jog recovery between intervals, 10 min jog cool down
Wednesday May 14: 30 min jog or rest if needed
Thursday May 15: 40 min jog
Friday May 16: 10 min jog warm up, 2x10 min easy running with 3 min walk recovery between intervals, 10 min jog cool down
Saturday May 17: 10 mile jog
Sunday May 18: OFF
Monday May 19: 40 min jog
Tuesday May 20: 10 min jog warm up, 3x4 min hard running with 2 min walk/jog recovery between intervals, 10 min jog cool down
Wednesday May 21: 35 min jog or rest if needed
Thursday May 22: 40 min jog
Friday May 23: 10 min jog warm up, 20 min easy running, 10 min jog cool down
Saturday May 24: 8 mile jog
Sunday May 25: OFF
Monday May 26: 30 min jog
Tuesday May 27: 10 min jog warm up, 2x5 min easy running with 2 min walk/jog recovery between intervals, 10 min jog cool down
Wednesday May 28: 30 min jog or rest if needed
Thursday May 29: 10 min jog warm up, 5x1 min hard running with 2 min walk/jog recovery between intervals. 10 min jog cool down
Friday May 30: Rest
Saturday May 31: Twenty min jog
Sunday June 1: RACE DAY!
Cheers,
Nick Symmonds &
Suja Juice
