GBTC Grand Island 1/2 Marathon

The Grand Island Half Training Plan

 This training plan is a 16-week build up to the Grand Island Half! It starts mid-January and builds up both total volume of miles, and the distance of the long run to peak training weeks in April before tapering down to the race. This is a structured program, but it’s good to maintain some flexibility during your training, too. If you get sick or are derailed by weather or a vacation, it’s okay to make adjustments. Do your best to stay on schedule but allow yourself space to listen to your body and do what’s right for you.

NEXT LEVEL UP:

This training plan is a basic option for beginner half marathons to follow on their own, put together by Melina Terranova from Next Level Running. As a coach, Melina writes personalized training plans for runners that are more customized for the individual runner’s goals, schedule, and fitness level. She also provides one-on-one consultations along the way, including pre-race strategizing. So if you’re interested in a more personalized experience and some online coaching for accountability and advice, email Melina@NextLevelRun.com. Anyone registered for the Grand Island Half will get $10 off any training package for this year’s race!

SPEEDWORK:

The plan includes some speed workouts every Wednesday! To maximize your training, you want to run at a variety of paces, depending on the intention of the workout. Doing specific pace-based workouts will help boost your fitness and dial in on goals and expectations for the race. Next Level Running hosts Wednesday night group runs every week, and these speed workouts will often align with those group runs! If you’d like to join in for a group run, email Melina@NextLevelRun.com to learn more, or visit nextlevelrun.com to register for a run. GBTC also does weekly speedwork! Their workouts are on Tuesday nights, currently at Delaware Park at 6pm. The GBTC workouts will be different from what’s on the plan below, but would still be a great option to help you get out of your comfort zone with some pace-based training. If you end up doing speedwork on your own, refer to the bottom of this training plan for explanation on execution. Next Level also does Saturday morning group runs, if you’re looking for some company on your long runs!

CROSS-TRAINING:

This training plan includes the option to do some cross-training (“XT”) during the week. Good examples of cross-training would be cycling/spinning, swimming, rowing, or other medium- to higher-intensity cardiovascular exercise. If you’re a person who already does and enjoys other types of exercise, that cross-training can be a good supplement to your running mileage. If you’re not, that’s ok and it’s not required! Stick with the running miles and take full rest on other days. Strength training is another good supplement to your running. It’s not just beneficial for your overall fitness but can help to avoid injury and increase mobility as well as general strength. Next Level offers 30-minute group strength training classes post-run on Wednesday nights, which are open to all fitness levels. (Visit nextlevelrun.com to learn more or register.)

On your weekly long run, it’s good to run a mix of easier paces and some sections at goal pace, particularly in the middle or towards the end of some of these runs. This will help you figure out just what your goal pace should be. On your in between/recovery days, the intention is mainly maintaining fitness and adding mileage. It’s important to take these runs easy to allow your body to recover well.

Pickups: A pickup is a short burst of speed. So within the scheduled miles, you are to pick up the pace for about 20-30 seconds, then slow down again for 40-60 seconds, then repeat. For each pickup, you want to focus on opening up your stride, running tall and strong, and quickening your turnover. In between, feel free to run even at a very easy pace, nice and relaxed.

Tempo Runs: In a tempo run, we are running right on the edge of the pace that makes your body fatigue. By pushing this threshold, we improve metabolic fitness and our bodies learn to push that pace down. Perceived exertion should be at about an 8, what I like to call “comfortably hard.” Always start with at least one easier mile to warm up.

Progression Runs: In a progression run, the pace begins comfortably, and incrementally decreases. This is another very useful workout in that you are running very negative splits, and learning to pick up the pace after you’re already fatigued. You should aim to increase pace each mile by 10-20 seconds per mile each time.