12 Weeks to Race Day: How I am Training for a 1/2 Marathon while Maintaining Muscle and Strength.
While I have absolutely loved lifting weights, building muscle, and improving physique in the gym these last several years I have been itching to improve my fitness in other ways.
I don’t want to just be able to pick stuff up, put stuff down, and look good doing it. I want to be a well rounded athlete whose body is capable of meeting and overcoming a multitude of challenges.
And while part of me would LOVE to get back into playing soccer, I took that off the table after tearing and having surgery to repair my ACL after a game back in 2016. The risk just isn’t worth the reward to me at this point in my life.
So, instead of venturing back into the world of contact sports, I decided to get back into something else I have done A LOT of in the past; running!
I played midfield in soccer (which if you don’t know involves A LOT of running), graduated from a police academy (again, A LOT of running), have participated in both 5 and 10k’s, and before I actually understood how to train my body properly, would run anywhere from 3-6 miles on the treadmill daily.
So, as I said, LOTS of experience there, but despite that, and having both a ½ and full marathon on my bucket list, I had never actually taken the leap to sign up for and train for one.
Which of course is not the case any longer, and I am now 12 weeks away from participating in my first ½ marathon!
My primary goal for which is to simply FINISH the race with ZERO INJURIES.
With a (very) close second being to successfully balance improving my endurance WITH maintaining the muscle and strength that I have built over the last several years.
So, to make this very very clear, my goal is NOT weight loss focused, it is PERFORMANCE focused.
And today I am going to share with you exactly how I plan to approach training for performance in BOTH of these areas, in hopes that it helps to show you that it is possible without spending every spare moment of your time in the gym! And perhaps even give you the courage to pursue similar goals of your own!
So, let’s get to it!
My Baseline
In order to explain the changes I’m making to my training plan, it’s important that you know what I’ve been doing up to this point.
As it pertains to nutrition I have been eating around my maintenance level of intake (1900-2100) since August of 2023 (which is an important piece of the puzzle when training for performance).
As for training, I have been lifting 5x per week (about 60 min per session) in addition to running 4x per week (about 20-30 min per session).
The majority of the runs I have been doing have been in Zone 2 (easy pace) and the training program I follow is written by my coach and is specific to my specific physique goals. She has been in charge of all of my resistance training since I started working with her in June 2021.
A typical training week for me looked like:
Monday - Lower and Zone 2 Run
Tuesday - Upper
Wednesday - Lower and Zone 2 Run
Thursday - Upper
Friday - Lower and Zone 2 Run
Saturday - Progression Run
Sunday - Full Rest Day
My New Training Plan and Structure
For the next 12 weeks I will be following two different training programs; one for running and one for lifting that compliments the one for running.
After deciding to sign up for the half marathon in June I consulted one of my former athletes who had recently completed one for advice on where to go for information that would help me prepare and she pointed me towards a few pages on IG she thought I would like.
The most helpful of all her suggestions (for me) has been Elisabeth Scott’s page (@runningexplained), and while I enjoy her IG content, I have found her podcast MOST helpful in helping me understand how to prepare for the race.
And while doing research and having a general idea of what to do on my own is a great place to start, I truly believe there is NOTHING better than having a structured plan in place written specifically for the goal you want to achieve. Which is why for the running position of my training I will be following Elisbeth’s Level 0 Finish Strong Half Marathon Plan written specifically for first time ½ marathon runners.
In addition to which I will continue to follow the resistance training plan provided by my 1:1 coach which has been reduced from 5x per week to 4x per week. This will help me to support the goal of maintaining muscle and strength while protecting my body's ability to recover as running volume (and therefore total work volume) increases over the next several weeks.
So now, my typical training week will look like:
Monday - Lower and Run
Tuesday - Upper
Wednesday - Run
Thursday - Upper
Friday - Lower and Run
Saturday - Run
Sunday - Full Rest Day
So, still training a total of 6x per week with 1 full rest day, but dedicating two of those days (which are often longer run days) to running ONLY. By eliminating the extra lift I am able to reduce the amount of time I’ll need to dedicate to training on those days AND dedicate more energy/effort to the running itself. Whereas on the days I lift AND run, energy for lifting takes priority and the total time training is a bit longer.
My current plan is to maintain this schedule through the next 12 weeks.
Nutrition and Fueling Strategies
As stated above I have been tracking and eating around maintenance since August of 2023, and that is not going to change any time soon.
Since my goal for the ½ marathon is rooted in performance and not weight loss, it’s important that I continue to eat at maintenance to support energy, strength and recovery for both my lifts and runs.
I will be monitoring scale fluctuations, pictures, and biofeedback and adjusting intake UP if it appears as the increase in energy demands are putting me in an unintentional deficit (again, the goal is NOT WEIGHT LOSS).
I have already increased my intake by about 100 cals in the past month and anticipate needing to do so again in about another 4ish weeks.
In addition to just generally eating ENOUGH food I am also focusing on the quality of the food I am consuming and ensuring the meals around my training times support energy and strength during training as well as recovery after.
Because I lift and run in the morning, I fuel up with the Kodiak waffles as a pre workout snack. I don’t currently eat anything post lift, pre run but will likely need to start incorporating a quick digesting carb in between as the post lift runs get longer.
Post workout I ensure that I have a well balanced breakfast high in protein and carbs (about 30-40% of my intake for the day) then split the rest of my intake evenly between lunch and dinner.
As runs get longer I will need to start fueling with intra workout carbs WHILE running which is something I will take into consideration when adjusting my macros later down the road. I don’t anticipate that being an “issue” until around week 6 which is when I’ll post a follow up blog with updates!
Additional Supplements and Equipment
If you’ve been following me for a while now, you’ll know these two things:
I keep my supplement list SHORT.
I am all about investing in equipment/accessories that help you achieve your goal.
And with this new goal being vastly different from what I have been working towards the last several years I’ve had to invest in a few new items to help set me up for success.
As it pertains to supplements the only products I have added to my short list of preworkout, creatine and magnesium glycinate are electrolytes, energy chews and energy gels.
I am currently only taking the electrolytes on lower/run or run only days due to how much more I sweat on those days and the need to rehydrate. I do not take them daily, as I do not feel as though I need to since I eat a well balanced diet and they are a tool for REHYDRATION/WATER ABSORPTION.
And I have not, as of yet, used the energy chews or gels, but plan to as needed for intra workout fuel on longer (60+ min) training days.
As for equipment, just as I have invested in a pair of high quality lifting shoes (NoBull Trainers) I have now invested in a pair of high quality running shoes (Hoka Mach 6). And let me tell you, having experienced the difference between running in a low quality running shoe vs. a high quality running shoe, they are more than worth the investment.
I would suggest if you plan on pursuing a run focused goal in the future that you do some research on what shoe would be the best option for YOU as there are all different kinds of styles and fits to meet different needs. So, while the Mach 6 has been wonderful for me, it may not be the BEST option for you. I did a ton of research and read A LOT of reviews before making a decision and suggest you do the same.
As for other gear, while you certainly CAN run without a tracking device I would highly suggest, if you have running specific goals, that you do invest in a watch or other device that will help you track and monitor your HR, pace, and distance WHILE running as this will help with training.
I personally have an iWatch and love it for its ease of use and the ability to listen to music without having to carry my phone (I have it hooked up to my plan). However, I do know several women who have the Garmin and love that. Again, this is another one of those, do your research and determine which option is best for you based on your goals and budget.
And while those have been the two BIGGEST investments I’ve made in running specific equipment I have also purchased a hydration vest for longer runs as well which cost me about $40 on amazon (linked here). I have yet to wear it since I have been running shorter distances (compared to the ½ marathon), but will start to as I get in the 7+ mile range.
As my soccer coach used to say - practice how you play.
It’s important to train in the gear you will need on race day, so I would suggest NOT waiting until the last week or so of your training to buy yourself a nice new pair of shoes or hydration vest.
Finishing Thoughts
In general, I’m both nervous and excited to get after this new goal. While running isn’t new to me by any stretch of the imagination, this is the longest run I will have ever done. And though I’m sure I COULD go outside this weekend, strap on my vest and shoes and survive a 13 mile trek, my goal here isn’t just to survive the race.
I want to train hard and more importantly train SMART so I am not only able to complete the task, but do so injury free, and establish a higher level of endurance I am able to maintain.
Because at the end of the day, this isn’t just meant to be another box to check, but a way to truly elevate my current level of fitness in a SUSTAINABLE WAY. Which is why the approach I have taken to the venture is no different than that of wanting to improve my performance and physique through resistance training; I have done my research, invested in the equipment I need, and have a goal specific program to follow.
I hope this post not only gives you the courage to go out and tackle your own big goals, but allows you to see the thought, effort, and PLANNING that will help you to achieve them.
And If you do have some BIG training and physique goals you want to achieve, but are not sure how to tackle them, I would love to chat with you about them and if the StrongHer Blueprint (1:1 coaching) would be a good fit for you! If interested in learning more simply send an email amber@thestrongherproject.com so we set up a FREE consultation to chat about your goals and how we can achieve them together.
You don’t have to go it alone!
