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Half marathon week?

Dawn CassDawn Cass
in Coaching Forum 🧢
Hello, at the end of JOS and have a half marathon next weekend Sunday. It's a bit earlier than recommended so want to confirm what I should be doing in the next week. Today's plan is 60 min run, tomorrow will follow 90 min bike, 50 min run. Is that ok? What should the rest of my week look like then?

Thanks!!

Comments

  • Coach PatrickCoach Patrick
    Wait...is next week wk14 of your OS or will you be on swim camp plan or something else?
  • Dawn CassDawn Cass
    Hello Patrick, this week coming is OS week 13, so end of week 13, April 6th I have the half. Looking at the plan, week 14 is test week. I guess I could use some advise on this weeks training, the race, and then the week after to make sure I am rested enough to do a fair test. Thoughts?

    Dawn
  • Coach PatrickCoach Patrick
    @Dawn, thanks for doing the math for me!!! image This HM will count as your run test...not so worried about the 5k next week (but you can still do it). I suggest that you modify Week 13 by doing the full week through Friday (friday off). Saturday is just a 90 minute ride, mostly Zone 2, think endurance Ride. Sunday is your HM (check the pacing guidance in the wiki please!)..Monday is off, Tuesday is a 30' spin on the bike to get loose. Wednesday is your bike test. Thursday is off, Friday is a 30' easy run to shake legs out (first run since race!) and Sat is the Run test. You can do a repeat of the 90' ride on Sunday.

    If you need one more day before bike test (or prefer to do 5k on Sunday), then double up on Tuesday ride for Wed, Bike test Thurs, Fri off, Sat is 90' endurance spin, Sunday is 5k test....
  • Dawn CassDawn Cass
    Thanks Patrick, makes sense!
  • Dawn CassDawn Cass
    Thanks again for advise Patrick...quick update. Had hamstring pain, however...still managed a PR at 1:45, and also placed 1st in age group for the race. Went out to fast so suffered a bit on the last 3 so think still some wiggle room for improvement but super pleased at the day!
  • Coach PatrickCoach Patrick
    PR half marathon effort and 1st AG??? EPIC!!!!!!! So pumped for you...rest up, roll and self-care for that hammy!
  • Dawn CassDawn Cass
    Thanks Patrick, appreciate the post! Looking forward to catching up after this week to chat about how things look coming out of OS and goals for in season training.
  • Coach PatrickCoach Patrick
    Deal!!
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