Rock N Roll

Ok I have committed and we are doing this, Luan, Toan, Yasmin, Yasmin's sister Selima, Jeremy, Michelle and Christine are so far committing as well, this is going to be an awesome group to tackle this half-marathon. We are doing the Rock 'n' Roll San Antonio 1/2 Marathon, Sunday, November 13, 2011. I think I kind of made myself the organizer because if not I will somehow slowly hide and forget I committed, =p. I found a training schedule that I am comfortable with and Luan will be joining with me to start our training schedule. The schedule is for 12 weeks and we def have alot more before November so I told Luan we will be signing up for a 5k for his bday(june), 10 k August/Sept and then the biggie this November. OMG i feel myself hyperventilating, but I will do and complete this training this year, I can't keep putting this off.

Ok so the program I found and most of them are for someone who is doing at least 8-10 miles per week. Yea we used to but now we do 6 miles per week walking, so I need to get my turkey trot going. I was able to find a run/walk program that will help us get started. I am planning to do the first week for at least 1 month, maybe less and then increase since we are not at the full potential to start the full-on training. You should not be run/walk, two days in a row and you have to include a rest day and cross-training on the days in between run. Cross-training can be walking, biking, swimming or any other activity.

Ok so for us we are doing:
Monday-Rest
Tues-Run/Walk
Wed-Cross-training
Thurs-Run/Walk
Fri-Cross-training
Sat-Long Run
Sun-Recovery walk

Week 1:
Day 1: 2 miles - 2/1 run/walk intervals
Day 2: 2.5 miles - 2/1 run/walk intervals
Day 3: 3 miles (long run) - 2/1 run/walk intervals
Day 4: 2 miles recovery walk

Week 2:
Day 1: 2 miles - 2/1 run/walk intervals
Day 2: 3 miles - 2/1 run/walk intervals
Day 3: Cross-training or rest
Day 4: 4 miles (long run) - 2/1 run/walk intervals
Day 5: 2.5 miles (recovery walk)

Week 3:
Day 1: 2.5 miles - 2/1 run/walk intervals
Day 2: Cross-training
Day 3: 3 miles - 2/1 run/walk intervals
Day 4: 5 miles (long run) - 2/1 run/walk intervals
Day 5: 2 miles (recovery walk)

Week 4:
Day 1: 2.5 miles - 3/1 run/walk intervals
Day 2: Cross-training
Day 3: 3 miles - 3/1 run/walk intervals
Day 4: 5 miles (long run) - 3/1 run/walk intervals
Day 5: 2 miles (recovery walk)

Week 5:
Day 1: 3 miles - 3/1 run/walk intervals
Day 2: Cross-training - 3/1 run/walk intervals
Day 3: 3 miles - 3/1 run/walk intervals
Day 4: 7 miles (long run) - 3/1 run/walk intervals
Day 5: 3 miles (recovery walk)

Week 6:
Day 1: 4 miles - 3/1 run/walk intervals
Day 2: Cross-training
Day 3: 4 miles - 3/1 run/walk intervals
Day 4: 8 miles (long run) - 3/1 run/walk intervals
Day 5: 3 miles (recovery walk)

Week 7:
Day 1: 4 miles - 3/1 run/walk intervals
Day 2: Cross training
Day 3: 4 miles - 3/1 run/walk intervals
Day 4: 9 miles (long run) - 3/1 run/walk intervals
Day 5: 3 miles EZ (recovery walk)

Week 8:
Day 1: 4 miles - 3/1 run/walk intervals
Day 2: Cross-training
Day 3: 3 miles- 3/1 run/walk intervals
Day 4: 10 miles (long run) - 3/1 run/walk intervals
Day 5: 3 miles EZ (recovery walk)

Week 9:
Day 1: 5 miles - 3/1 run/walk intervals
Day 2: Cross-training
Day 3: 4 miles - 3/1 run/walk intervals
Day 4: 11 miles (long run) - 3/1 run/walk intervals
Day 5: 3 mi EZ (recovery walk)

Week 10:
Day 1: 4 miles - 3/1 run/walk intervals
Day 2: 3 miles - 3/1 run/walk intervals
Day 3: Cross-training
Day 4: 12 mi (long run) - 3/1 run/walk intervals
Day 5: 3 mi EZ (recovery walk)

Week 11:
Day 1: Cross-training
Day 2: 3 miles- 3/1 run/walk intervals
Day 3: Cross-training
Day 4: 5 miles (long run) - 3/1 run/walk intervals
Day 5: 2.5 miles (recovery walk)

Week 12: Day 1: 2 miles - 3/1 run/walk intervals
Day 2: 20 minutes - 3/1 run/walk intervals
Day 3 (day before race): Walk 20 minutes
Day 4: RACE!

http://running.about.com/od/halfmarathonracetraining/a/runwalkhalfmarathon.htm
Read more: http://san-antonio.competitor.com/register/marathons/#ixzz1EizbzBmT