Week of June 8-14 · Stride and True Running

Week of June 8-14

The plan for the last two weeks has been to start building my weekly mileage. This week the goal was 32 miles and officially beginning the 16-week half marathon build.

This week included three key pieces of training: 400m repeats, rolling 400s, and a progressive long run.

Tuesday: 400m Repeats

I ran 8 × 400m at around 5:40/mi pace with 1 minute walking rest between reps.

I did this workout midday, and it was really hot, which made it tougher to hit the pace consistently each rep.

Workout Purpose: 400m Repeats

Introduces faster running in short, manageable pieces
Helps you practice running quicker than easy pace without holding the effort for very long
Walking rest allows recovery so each rep stays controlled
Goal: run fast, walk to recover, and finish feeling like you could have done a little more

Thursday: Rolling 400s

Thursday was a similar workout, but with less full recovery.

This workout was 400m at 6:35/mi pace followed by a 400m float at 7:45/mi pace, repeated 4 times.

Workout Purpose: Rolling 400s

Teaches you how to change paces while still running
Alternates faster 400m reps with controlled 400m float recoveries
Builds speed endurance without fully stopping between reps
Helps you practice staying relaxed when the pace changes, which is useful late in races
Goal: run fast, stay controlled during the float recoveries, and finish feeling strong

Saturday: Progressive Long Run

Saturday was a progressive long run:

3 miles easy
3 miles at 7:35/mi pace
2.5 miles at 7:10/mi pace
1 mile easy

Total: 9.5 miles

This one felt good. It was nice to pick up the pace in the middle of a longer run and challenge myself without turning the whole run into a race.

Workout Purpose: Progressive Long Run

Builds endurance while practicing faster running later in the run
Starts controlled so you can settle in before picking up the pace
Teaches you how to run strong when your legs are already a little tired
Helps build confidence for race day pacing
Goal: start easy, progress with control, and finish strong without racing the workout

Strength Training

Monday - Upper Body

Wednesday - Lower Body

Thursday - Upper Body

Overall, this was a solid first week of the half marathon build.

I hit the main workouts, got in the mileage, kept strength work in the plan, and finished the week healthy enough to attack week 2

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