Sometimes signing up for a race works out really well. You sign up, count back 12-18 weeks from race day, find a training plan and follow it.
Other times, races sneak up on you.
You sign up and have great intentions of finding and following a training plan, but then life gets in the way, or you get injured, and before you know it, you have a race in seven weeks and haven’t really trained.
Want to guess what boat I’m in?
If you guess it’s the “I have a race in seven weeks and haven’t really trained, save for kind of running a half this weekend” boat, you’d be correct.
And so, this post and training plan is for you. And also me.
It can sometimes be tempting to put your head in the sand, cover your ears, and say “la-la-la-la-la” but, unsurprisingly, this doesn’t help you be any more prepared on race day. This seven week plan isn’t designed to help you run a PR (unless you’re coming into this already in awesome running shape) but it will get you to the start line feeling confident and able to tackle the distance in front of you.
I’ve included long runs, easy runs, and a little bit of speed and hill work because running fast makes you feel like a badass, and the hill at 19km is a major jerkface, so running hills is a good idea.
You can take a peek of the plan and even download it for yourself, but don’t forget to read on as I break it down.
SeaWheeze 7 Week Training Plan
Long runs – SeaWheeze is on a Saturday, so it’s best to get your body ready to run on a Saturday which is why you’ll be doing your long runs on this day. You might want to plan to head to bed a little early and hydrate (this means not too much beer) the night before. The key with a long run is to not run it at race pace. You’re teaching your body how to tap into fat as fuel and get used to running long distances, so aim for 45-60 seconds per km (or 60-90 second per mile) slower than race pace. This should be relaxed and easy! You can head to Bane.Info to see what pace (in miles or kilometers) you should run your long runs.
Speed work – this is designed to get your legs moving nice and fast so they know what it feels like for race day. The first few sessions are strides, which are quick accelerations of 100m or so, but aren’t designed to be treated as repeats. Runner’s World has a great article on how to run strides that I recommend reading. Race pace is exactly that – the pace in which you need to run to be able to run the race in a certain time. I’m a big fan of the Bane.Info running pace calculator for speed work, race pace, and long run paces.
Hill work – While SeaWheeze is at sea level (a perk for this gal who trains at 1,000m [roughly 3,300 ft] above sea level) it’s not exactly flat. In fact, there are a number of hills at the start of the course, and a doozy around the 19km mark that kills me every dang time. If you live in a hilly area, you may not need to include specific hill work, but since most of my runs are super flat, including some hill focused runs is super important. When it comes to hills, you want to run up and down (no waiting at the top to recover!) as this will help you be able to power up the hill, and work on your turn over when running downhill. It’s important to maintain effort up the hill, but not necessarily your pace; it’s natural to slow when running uphill. When you run down, try to stay light on your feet and increase your turnover as you accelerate down. Once you get to the bottom, give yourself time to recover (if you have a heart rate monitor, your heart rate should be around 110-120 bpm before you start again) before you start your next repeat.
Recovery – These are based upon time and not distance because it’s all about getting your body moving when it’s tired. This helps to be able to cover the end miles of the race because your body already knows what it’s like to run when tired. I’m a big fan of running these workouts by feel instead of expressly by pace. You want it to feel relaxed and easy, and you shouldn’t be pushing the pace, but it should also be a touch faster than your long run pace. (The “easy run” training pace from Bane.Info is a great guide, here).
Cross training – this training plan has some pretty bit jumps in mileage (kilometerage?) when it comes to the long runs, so it’s super important to make sure you take care of your body with cross training. Since I started barre my injuries seem to have cleared up and I didn’t even have any pain after my half marathon last weekend – a huge plus for me! If you can, try one barre and one yoga class a week (yin, or hip opening yoga is great for runners) and see what you love.Behind on training for @SeaWheeze? Ange has you covered with a 7 week plan! #runchat Click To Tweet
Will I see you at SeaWheeze this year?
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