Oakland Half Marathon Training: Week 4

It was a pretty good training week.  My plan called for 31 miles this week, but since I’m only running 5 days a week instead of 6, I’m feeling pretty good about this week’s 29 miles.  Though I’m tempted to run out the door and cram in 2 more miles, I’m trying to respect the rest days.  I’ve basically just cut the weekend 3 miler off the Cool Running schedule in favor of an extra rest day


This week was a little bit of a cut back week, but had a quality 6 miles workout on Monday.  I don’t really like fartleks as speed workouts.  I prefer intervals because they’re easier to compare across time.  You can’t really compare last month’s fartlek with this month’s.  That said, I managed 6 miles at a 9:07 pace, which is my goal half marathon pace, so that felt great.  I’d definitely describe this workout as “comfortably hard.”

Last week in summary:

  • Monday: (scheduled 5 mile fartlek) 6 mile fartlek
  • Tuesday: (scheduled 3 miles) 3 miles
  • Wednesday: (scheduled 6 miles) 4 miles with Run Club
  • Thursday: (scheduled 6 miles) 6 miles
  • Friday: (scheduled rest) rest!
  • Saturday: (scheduled 8 miles) 10 miles
  • Sunday: (scheduled rest) rest! 

I also managed to get to yoga every day Monday – Friday, and even fit in three strength training sessions.  Holy cross training!

Next week’s plan:

  • Monday: 4-5 long hills at 5k pace
  • Tuesday: 4 miles
  • Wednesday: 6 miles
  • Thursday: 6 miles
  • Friday: rest
  • Saturday: 11 miles
  • Sunday: rest

Amusingly, the hardest run of that set will probably be Tuesday’s.  I run in the morning on Tuesday instead of after work, and it’s just hard for me to get going in the morning.  I can wake up and get out the door just fine, but my body seems to rebel against the idea of running first thing in the morning.  I’ve noticed the same thing with my weekend long runs.  The first mile or two is always extra slow until my legs seem to wake up and realize what’s going on.


Are you a morning runner?


Oakland Half Marathon Training: Week 4 — 2 Comments

  1. I know what you mean about mornings. I’m a morning runner by force, not by choice (my stomach rebels if I run after work), but my first mile is always So. Slow. I’m glad I run it on sidewalks with stoplights so I can use that as my excuse!

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