Fargo Half Marathon

Shortly after the birth of our son, Katie and I signed up for the 2016 Fargo Half-Marathon. Since I have’t seriously ran in quite a while, I’ve sketched out a schedule starting a little earlier than I normally would. Additionally, this year I am adding some strength training to my program.

Below are two tables that I will be following and updating as I go. The first is the standard daily and weekly mileage chart that is fairly self explanatory. For the most part, I try to stay under a 10% increase in weekly mileage. Week 3 in the table is normally my week one. The second table shows what I am planning to do for my strength training program. Since this part is something I’m fairly new at, that chart will only be planed out about a week and a half in advance.

Daily/Weekly Mileage:

Week Sun Mon Tues Wed Thurs Fri Sat Weekly Total % Change
2/14/2016 2 2 Rest 3 7
2/21/2016 Cross/Bike 2 3 Rest 3 3 rest 9 28.57
2/28/2016 Cross/Bike Rest 3 3 3 Rest 6 15 66.67
3/6/2016 Cross/Bike Rest 3 4 3 Rest 7 17 13.33
3/13/2016 Cross/Bike Rest 3 4 4 Rest 7 18 5.88
3/20/2016 Cross/Bike Rest 4 4 4 Rest 8 20 11.11
3/27/2016 Cross/Bike Rest 4 5 4 Rest 8 21 5.00
4/3/2016 Cross/Bike Rest 4 6 4 Rest 9 23 9.52
4/10/2016 Cross/Bike Rest 4 6 5 Rest 9 24 4.35
4/17/2016 Cross/Bike Rest 5 6 5 Rest 10 26 8.33
4/24/2016 Cross/Bike Rest 3 5 3 Rest 13 24 -7.69
5/1/2016 Cross/Bike Rest 3 5 3 Rest 11 22 -8.33
5/8/2016 Cross/Bike Rest 3 5 3 Rest 8 19 -13.64
5/15/2016 Cross/Bike Rest 3 3 2 Rest 13.1 21.1 11.05

Stength Training Schedule:

Week Bench Press Lunge Plank Curls Crunch Rowing Overhead Pull
2/14/2016 2×10 @95lbs 2×12 2×30 secs 3×12 @7.5lbs 3×15 2×12 @25lbs 2×12 @10lbs
2/21/2016 2×12 @95lbs 3×12 3×30 secs 3×12 @10lbs 3×15 2×12 @30 2×12 @12.5lbs
2/28/2016 2×12 @95lbs 3×12 3x40secs 2×12 @12.5lbs 3×15 2×12 @30lbs 2×12 @15lbs
3/6/2016 2×12 @105lbs 3×12 3×45 secs 2×12 @15lbs 3×20 2×12 @30lbs 2×12 @20lbs
3/13/2016 2×12 @105lbs 3×12 w/2x5lbs 3×45 secs 2×12 @15lbs 3×20 2×12 @40lbs 2×12 @20lbs
3/20/2016 2×12 @ 3×12 w/2x5lbs 3×1 min 3×12 @ 4×20 2×12 @ 2×12 @
3/27/2016 2×12 @ 3×1.5 min 3×12 @ 4×20 2×12 @ 2×12 @
4/3/2016 2×12 @ 3×1.5 min 3×12 @ 4×20 2×12 @ 2×12 @
4/10/2016 2×12 @ 4×1 min 3×12 @ 4×20 2×12 @ 2×12 @
4/17/2016 2×12 @ 4×1.5 min 3×12 @ 4×20 2×12 @ 2×12 @
4/24/2016 2×12 @ 2×2 min 3×12 @ 4×20 2×12 @ 2×12 @
5/1/2016 2×12 @ 3×2 min 3×12 @ 4×20 2×12 @ 2×12 @
5/8/2016 Rest Rest Rest Rest Rest Rest Rest
5/15/2016 Rest Rest Rest Rest Rest Rest Race

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