Remember when I wrote about how much I hate running [1]? And how I would probably never sign up for a long-distance race again? Well, never say never. I'm officially running the Rock 'n' Roll Half Marathon [2] in Las Vegas in a few weeks, which means I've spent the past few months training. I've curated the perfect running playlist [3], stocked up on cute running gear [4], and continuously upped my mileage each week (hello, nine-mile long runs!).
To train, I've mostly been following Hal Higdon's Novice 1 12-week training plan [5], with some slight adjustments. This is a good place to start since my goal is to just finish, but I've adjusted the dates and suggested workouts based on my schedule. Instead of 50-minute or 60-minute cross training, I usually stick to a 45-minute intense indoor cycling class. Although the schedule doesn't call for it, I do at least one day a week of strength training and usually opt for just one rest day a week. And while I prefer to run outside, I have traded in some of these scenic miles with indoor treadmill classes. Keep reading to see what a week's worth of my workouts looks like.
Please note: while I mention a lot of boutique fitness classes that I pepper in throughout my training schedule, you certainly don't need to take pricey fitness classes to have an effective half-marathon training plan. I usually only do one or two fitness classes a week, depending on my schedule.
If you want to join me in Las Vegas, registration is still open! Sign up for the full marathon, half-marathon, 10K, or 5K race here [6].
Monday: Strength Train or HIIT
If I do my long run on Sunday, I'll take Monday as a rest day. But if I do my long run on Saturday and take Sunday as a rest day, I'll use Monday as a strength-training day. I prefer to do this in a class format because it forces me out the door, and I am paying someone to motivate me. I usually take a double-floor Barry's Bootcamp [7] class (Monday is arms and abs), a Fhitting Room [8] class, or an Orangetheory [9] class. (If I don't go to a class, I'll do a full-body strength session at my local gym.)
I like Fhitting Room because it's structured as a HIIT class with different circuits split up into set time to work and set time to rest. A lot of the class is strength-based, using equipment such as dumbbells, kettlebells, and TRX straps, but there are also intervals with cardio equipment to keep your heart rate up (assault bike, SkiErg, rower.) I also like taking an Orangetheory class because it includes HIIT blocks of running [10], sprinting, and walking for 30 minutes and 30 minutes of strength training. With Orangetheory, I get a cardio and strength workout done all at the same time.
Tuesday: Cross Train
Tuesdays are my cross-training days. I'll either take a 45-minute indoor cycling class at Flywheel [11] or my gym, or do 30-40 minutes on the StairMaster.
Wednesday: Outdoor Run or Treadmill Class
On Wednesdays, I'll do one of my outdoor runs, ranging from three to five miles, depending on where I am in my training schedule, or take an indoor treadmill class. I have been loving Precision Run lately, which is a class offered by Equinox. Although I usually take it at my local Equinox, I have also taken it a few times at the stand-alone Precision Run studio [12] in New York City's Flatiron neighbourhood.
Precision Run is a 50-minute indoor treadmill class of intervals, including inclines and sprints. It's based on your personal record (PR), which is the max you can hold a sprint for a minute. Throughout the class, you build up to your PR and eventually reach it for that one-minute sprint. The stand-alone studio uses smart treadmills where it will help you figure out your PR (or you can manually add it) and saves it for when you need to hit the PR button. It also has a saved recovery button (which you can adjust) to automatically get to your recovery pace during intervals (and there are plenty of recovery breaks throughout).
Although this class uses interval-based training rather than a steady-state, long-distance run, I have noticed that it has helped my endurance during my training. "This specific type of interval training is actually excellent for half-marathon training because any type of HIIT training is going to help you build stamina [and] build your physical fitness," explained Precision Run Coach and ACE-certified group fitness instructor Andrew Slane.
My typical long run route around Central Park has some hills, but when I'm doing my shorter runs or running on the treadmill, I don't typically incorporate inclines. And as for the course I'm running in Vegas, I have no idea what the terrain will be like. Andrew said the inclines in Precision Run can help you prepare for the race.
"In terms of hills and sprints, when you're in the middle of a marathon, unless you know the course that you're running on, the terrain might be tricky to you," he said. "So learning how to conquer those and learning how your body feels in the actual class on inclines and in classes . . . you can start to access the skills that you're learning in class while you're running the race. So you're not tuckering out in the middle of the race."
Andrew said this class can be supplemented as some of your run days or as one of your cross-training days. I've been using it as a substitution for my running days and feel totally prepared for my long runs and on track with my training schedule. In each Precision Run class, I usually clock in about 3.5 miles. Bonus: each class ends with some core work since a strong core is vital for running.
Thursday: Indoor Cycling Class
Thursday is another one of my cross-training days, and I almost always choose indoor cycling. I'll take a 60-minute Power class at Flywheel or a 45-minute indoor cycling class at Equinox called The Pursuit: Burn. Both indoor cycling classes involve high-intensity intervals of speed and resistance where I feel like I'm working at my max, followed by periods of recovery. It's a much more challenging class format than a steady-state cardio workout, and I always leave each class feeling gassed.
Friday: Outdoor Run or Treadmill Class
On Fridays, I'll do a short outdoor run (three to five miles) or take another indoor treadmill class. In addition to Precision Run, I sometimes take a class at Mile High Run Club [13]. It's a similar class format with intervals of inclines and speeds. I've been taking the High 45 class on Fridays, which is 45 minutes. And while 45 minutes can seem boring on the treadmill, the intervals make it go by fast. I usually clock around 3.5 miles during a High 45 class (there are plenty of walking breaks throughout). There are also outdoor run groups organised through Mile High Run Club, which I haven't joined yet but plan to.
Saturday or Sunday: Long Run Outside
I do my long runs on the weekend, either Saturday or Sunday, depending on what my weekend schedule is like. At the beginning of my training schedule, my long runs were four miles with a gradual increase each week. Now that I'm in week 10, my long run is nine miles. Next week, it will be 10 miles, and the week after is the 13.1-mile race.
If I do my long run on Saturdays, I'll take Sunday as a rest day and focus on stretching, foam rolling, and using a Theragun G3 [14] (Theragun lent me one to try out, and I've been using it throughout my half-marathon training). My hips, hamstrings, and IT band get incredibly tight, and the Theragun has been a huge help in working out those tight muscles. I put it on the lower setting and work around those areas for a few minutes at a time. I will definitely be bringing it with me to Vegas! Foam rolling is also important, especially for the IT band, so I make sure to do that as well. If my long run is on Sunday, I'll take Monday as my rest and stretch day.