Yup, thats right. Run only 3 days a week and you can actually improve your times. Why? Well, remember your body gets stronger when it is resting after a hard workout. The idea is that you bust your hump on those three days and relax (do easy cross training) on the opposite days.

I have done a lot of reading on this type of training and it looks good. I sortof allready do this. With my shin and foot injuries lately, I have been alternating cross training days just to take pressure off my feet.

Here is the marathon training program and the half-marathon training programs.

So I am close to my first half marathon and I want to break 1:30. I found this great site that will give you per-mile split time you need to keep to achieve your goal at the end. You print it off, laminate it(or cover with clear tape) and wrap it around your wrist. Then at each mile you can check your pace.

 Pace Wristband Creator

McMillian Running University 

I found this site that is loaded with good tips on marathon training. It doesn’t even really have a training schedule (the web is full of those) but has really good suggestions. One of the coolest features is the calculator where you enter your best time for some event. It then calculates what you would run at other distances, accounting for changes in pace. The calculator also gives suggested speeds for training runs.

5 K; 18:55; 7th place out of ~100 runners. 1st in age group, but 2nd place runner was at ~33 min.

It felt good. The weather was a little chilly, with a slight wind. A flat out and back that did not have any mile splits, so I did not know how fast I was running until the turn which I hit at 9:10.

My goals for this run were twofold, both of which I achieved. I broke 19:00, and I beat Dane, my running partner by 20 seconds.

Salacia did the kids sprint afterwards, winning her race, albeit short.

Even though my foot hurt most of the week, it gave me no problems during the race.