Boulderthon 2024: 14-Week Half Marathon Prep
My wife and I have signed up for the Boulderthon 2024 Half Marathon! This decision came after quite a year for me, filled with the ups and downs of recovering from a major knee injury (torn ACL, partially torn PCL, and meniscus). There were moments when I doubted I’d be lining up at any race starts this year.
After months of rehab and careful training, I’ve gradually rebuilt the strength in my leg. Each run feels a bit stronger, and I'm feeling optimistic and motivated. With the improvement I’ve seen, I’m ready to start ramping up my running, looking towards a solid performance in 14 weeks.
I’ve mapped out a detailed training plan, it’s tailored to Kelsi and myself, but maybe it’ll give you some ideas if you’re planning or wanting to run a half marathon:
Weekly Overview
Monday: Take it easy or do some light cross-training.
Tuesday: Speed work or interval training.
Wednesday: A short to mid-distance run at an easy pace.
Thursday: Tempo run or some hills.
Friday: Another light day or rest.
Saturday: This is the long run day.
Sunday: A gentle recovery run or just rest up.
The Details
Weeks 1-4: Building the Base
Tuesday: 3 miles of intervals, doing 400m x 8 slightly faster than 10k pace with 90 seconds of rest.
Wednesday: 3 miles easy.
Thursday: 3 miles tempo (easy, at pace, easy).
Saturday: Start at 5 miles, building up to 7.
Sunday: 2-3 miles easy or rest.
Weeks 5-8: Picking Up the Pace
Tuesday: 4 miles, with 800m x 5 intervals at 10k pace and 2 minutes rest.
Wednesday: 4-5 miles at an easy pace.
Thursday: 4 miles tempo (easy, at pace, easy).
Saturday: Extend the long run from 8 miles to 10.
Sunday: 3 miles easy or rest.
Weeks 9-12: Hitting Peak Mileage
Tuesday: 5 miles with 1k x 5 at 10k pace and 2:30 minutes rest.
Wednesday: 5-6 miles easy.
Thursday: 5 miles tempo (easy, at pace, easy).
Saturday: Build up from 11 miles to a 13-mile long run.
Sunday: 4 miles recovery or rest.
Weeks 13-14: The Taper
Tuesday: 4 miles of 400m x 8 at 5k pace with 90 seconds rest.
Wednesday: 3 miles easy.
Thursday: Take it easy or rest if needed.
Saturday: Race Day!
Kelsi and I are both pumped to start this training journey. Personally, it’s not just about crossing the finish line; it’s about overcoming the hurdles of last year and proving to myself that I’m stronger than before. Here’s to the next 14 weeks of training—let’s crush this half marathon.
Get some team!