just did first half yesterday! so fun!
I could not find a training plan that was right for me. So I combined three to suit me
Here is basically what I did.
I had just run a 10K so I could do 6 miles at that point. You are pretty close to that so you could follow this easily.
Every week consisted of this:
Tuesday: run 30-45 min (usually I did a 5k on the treadmill at about 31-33 mins with a 5 min warm up and 5 min cool down walk)
Thursday: same as Tuesday
Sunday: long run (always did on the streets to mimic race day atmosphere and it gets boring to go longer on the treadmill
I did cross training on the other days...that is up to you on intensitiy and which activity. Saturday was always my rest day. MOnday I took light b/c of the long run the day before.
HEre is the schedule roughly for the long run day:
started at 6 miles and increased it 1 mile every week. Every 3 week I tapered by about 4 miles then the next week picked up where I left off before taper. Two weeks before event I tapered by running 6 miles both Sundays before race day. The week of I only did one 30 min run and made it on Wednesday to fully recover.
I also iced my knees for 10 min after every work out because as I upped my mileage (about at the 10 mi mark) they started hurting. I also religiously rolled out my muscles before and aftger with a foam roller (highly suggest this).
So here is the rough uppage of mileage for sundays (all at your race pace which is slower than your 5k or 10k pace)
week 1 6 mi
week 2 7 mi
week3 8 mi
w4 4 mi
w5 9 mi
w6 10 mi
w7 11 mi
w8 7 mi
w9 12 mi
w10 6 mi at race pace
w11 race...rest after sundays run sunday run 6 miles