I am seriously questioning this Hal Higdon half-marathon plan I have been loosely following. I actually have a more detailed post about that half-written, but what really jumped out to me as I nursed my sore hamstring this week was the week following my half marathon. Here's what the plan looks like:
(Instead of a 10k race, I ran a half-marathon)
So you see, the plan calls for some tapering prior to the race, which I was happy to do since I was on vacation that week anyway. That makes sense, but the week following the race - not only is there no recovery period at all, the intensity increases!
- The speed work intervals jump from 400m to 800m for the first time
- The tempo goes back to 45 minutes, which it's only hit once before in the entire training cycle
- The long run extends to an hour and 45 minutes from 90 minutes
- AND it's a 3/1 run, which means the final quarter of the run is run at fast finish
- The day before the long run is switched from "easy" to "pace" - which means race pace miles, usually reserved for weeks when the long run is not fast finish
- AND the "pace" miles jump from 3 miles to 4 miles.
So let's see - the week after a race I'm increasing speed workouts, intensity, and distance? No wonder my hamstring hurt.