Bonn Half Marathon: My pre-conditioning schedule

Having not laced up a running shoe in anger since 2004 I took the plunge and entered the April 14th, 2013 Deutsche Post Bonn Half Marathon. All this took place in mid-July, 24 hours after my thrombosis removing operation and in a typically male-and-macho burst of 'life-changing' enthusiasm... all whilst pumped full of pain killers; IV and oral!

A plea on Facebook for a training ideas and plans led me to the following run-walk program by Jeff Galloway. His basic conditioning 8 week schedule has been adapted to allow for continued cycling but is in essence as he presented it - an injury free approach. A big thanks to all my Facebook friends for all the tips especially Tony Poole for the Jeff Galloway pointer. Me. Running injury and pain free... that will be a first. Hoping not to overtrain and also to continue with the weight loss (fatebet if you're interested.)

Here's my adapted programme... starting today (I'm doing a double-Monday session just to get the old legs going!) Be good to hear your thoughts on it?

Half Marathon pre-training Conditioning Program

Pre Bonn half Marathon (14th April 2013) Training Schedule (12 week running programme to commence January 2013) Aim: gradually improve impact conditioning, improve cycling base fitness and technique. Goal: injury free, further mass loss (body comp' change), increase energy levels (in conjunction with food regimen) Challenges: sleeping pattern, diet. Source/Reference: http://www.jeffgalloway.com/training/condition.html

8 Week Conditioning Program

(for those who need a little more fitness before the half or full marathon training program begins)

Note: This pre-conditioning training should not be stressful or painful. When in doubt, ease off. Bold = completed

Week 1 (runners will run for 5 seconds/walk for 55 seconds on the run/walk days)
Sun: 10 min run/walk + planks ... ... 28th October, 2012.
Mon: 10 min run/walk + planks
Tues: 15 min walk + Spinning/turbo
Wed: 13 min run/walk  +planks
Thurs: 18 min lunchtime walk + Spinning
Fri: off REST + planks + sauna
Sat: Cycling (2-3 h) + 1 mile run/walk
Week 2 (runners will run for 5 seconds/walk for 55 seconds on the run/walk days)
Sun: 15 min run/walk ... ... 4th November 2012
Mon : 15 min run/walk + planks
Tues: 20 min walk + Spinning/turbo
Wed: 17 min run/walk (+ velodrome intro course – tbc) +planks
Thurs: 22 min lunchtime walk  + Spinning
Fri: off + planks + sauna
Sat: Cycling (1.5 – 2 h) + 1.25 mi run/walk
Week 3 ( runners will run for 10 seconds/walk for 50 seconds on the run/walk days)
Sun: 19 min run/walk ... ...11th November, 2012
Mon: 19 min run/walk + planks
Tues: 24 min walk + Spinning/turbo
Wed: 21 min run/walk (+ velodrome intro course – tbc) +planks
Thurs: 26 min walk + Parent-Teacher Evening!
Fri: off sauna + planks
Sat: Cycling (1.5 – 2 h) + 1.5 mi run/walk
Week 4 (runners will run for 10 seconds/walk for 50 seconds on the run/walk days)
Sun: 23 min run/walk ... ... 18th November, 2012
Mon: 23 min run/walk + planks
Tues: Walk 28 min + Spinning/turbo
Wed: 25 min run/walk
Thurs: Walk 30 min + Spinning/turbo
Fri: off + sauna + planks
Sat: Cycling (2-3 h) + 1.75 mi run/walk
Week 5 (runners will run for 10 seconds/walk for 50 seconds on the run/walk days)
Mon: 27 min run/walk + planks
Tues: Walk 30 min + Spinning/turbo
Wed: 29 min run/walk
Thurs: Walk 30 min + Spinning/turbo
Fri: off + sauna + planks
Sat: Cycling (2-3 h) + 2 mi run/walk
Week 6 (runners will run for 15 seconds/walk for 45 seconds on the run/walk days)
Mon: 30 min run/walk + planks
Tues: Walk 30 min + Spinning/turbo
Wed: 30 min run/walk
Thurs: Walk 30 min + Spinning/turbo
Fri: off sauna + planks
Sat: Cycling (2-3 h) + 2.25 mi run/walk
Sun: off/walk+ recovery cycling + planks
Week 7 (runners will run for 15 seconds/walk for 45 seconds on the run/walk days)
Mon: 30 min run/walk + planks
Tues: walk 30 min + Spinning/turbo
Wed: 30 min run/walk
Thurs: Walk 30 min + Spinning/turbo
Fri: off + sauna + planks
Sat: Cycling (2-3 h) + 2.5 mi run/walk
Sun: off/walk+ recovery cycling + planks
Week 8 (runners will run for 15 seconds/walk for 45 seconds on the run/walk days)
Mon: 30 min run/walk + planks
Tues: walk 30 min + Spinning/turbo
Wed: 30 min run/walk
Thurs: Walk 30 min + Spinning/turbo
Fri: off + sauna + planks
Sat: Cycling (2-3 h) + 2.75 mi run/walk
Sun: off/walk+ recovery cycling + planks