Half Marathon Training Plan
You committed to running a half marathon...now you need to perform…where do you start? Right here! I’ve been there, a little overwhelmed by what you just got yourself into and totally confused as to how your going to pull it off. Don’t worry it can be fun…hopefully my half marathon training plan makes it a little less intimidating and more enjoyable (yes running can be enjoyable when you train properly)!
A Few Suggestions:
It is ok to take walk breaks if you need to – listen to your body *
Keep a running journal/log. This is not necessary, but keeps you aware of how your body is adapting to your training.
Make sure you fuel yourself properly while learning to run longer distances. For runs under 60 minutes you should be ok with just water. For runs longer than 60 minutes – which many of yours will be. Your body is going to need carbohydrates to break down into glycogen so your muscles will have continuous fuel to keep you from hitting the wall. Try Gu’s, gummy bears, licorice, or dried fruit.
Always carry enough water… or you can try to talk your partner into meeting you at certain points throughout your long run to bring you water (I did this and it was really nice to see a familiar face after running alone for what seemed like hours).
ALWAYS begin with a warm up, I suggest a 5 minute walk before you begin your run. And ALWAYS cool down, 5 minute walk then STRETCH. Trust me it is worth the extra minutes.
Half Marathon Training Plan Week 1:
Monday – weights or rest
Tuesday – 30 minutes easy
Wednesday – weights or rest
Thursday – 10 minutes easy, 10 minutes faster, 10 minutes easy
Friday – 2 miles easy
Saturday – weights or rest
Sunday – long run, 4 miles
Week 2:
Monday – weights, or rest
Tuesday – 10 minutes easy, 5 minutes with strides (pick up pace for approx 10 seconds), 10 minutes easy
Wednesday – weights or rest
Thursday – 2 miles easy + 4 x 15 second sprints after
Friday – 3 miles easy
Saturday – weights or rest
Sunday – Long run, 5 miles
Week 3:
Monday – weights or rest
Tuesday – 15 minutes easy, 15 minutes hills (run up, walk down), 5 minute easy
Wednesday – weights or rest
Thursday – 3 miles easy + 4 x15 seconds sprints within run
Friday – 3 miles easy
Saturday – weights or rest
Sunday – long run, 6 miles
Week 4:
Monday – weights or rest
Tuesday – 10 minutes easy, 15 minutes faster pace, 10 minutes easy
Wednesday – weights or rest
Thursday – 4 miles + 6×15 second strides within run
Friday – 3 miles easy
Saturday – weights or rest
Sunday – long run, 6 miles
Week 5 :
Monday – weights or rest
Tuesday – 30 minutes easy with 10 x 15 second strides within
Wednesday – weights or rest
Thursday – 4 miles easy + 10 minutes hill sprints
Friday – 3 miles easy
Saturday – weights or rest
Sunday – long run, 7 miles Week 6 :
Monday – weights or rest
Tuesday – 4 miles with 6 x 30-90 second sprints throughout
Wednesday – weights or cross train
Thursday – 4 miles easy + 10 minutes hill sprints
Friday – 3 miles easy
Saturday – weights or rest
Sunday – long run, 8 miles
Week 7 :
Monday – weights or rest
Tuesday – 1 mile easy, 1 mile faster, 1 mile easy, 2 miles faster, 1 mile easy
Wednesday – weights or rest
Thursday – 5 miles easy + 10 minutes stairs
Friday – 3 miles easy
Saturday – weights or rest
Sunday – long run, 9 miles
Week 8 :
Monday – weights or rest
Tuesday – 4 miles with 8 x’s 1 minute fast pace
Wednesday – weights or rest
Thursday – 4 miles +6 x 30 second sprints at end
Friday – 3 miles easy
Saturday – weights or rest
Sunday – long run, 7 miles
Week 9 :
Monday – weights or rest
Tuesday – 5 miles with 6 x 30-90 second sprints throughout
Wednesday – weights or rest
Thursday – 5 miles easy
Friday – 3 miles easy
Saturday – weights or rest
Sunday – long run, 11 miles
Week 10 :
Monday – weights or rest
Tuesday – 1 mile easy, 1.5 mile faster, 1 mile easy, 20 minutes hills, .5 mile easy
Wednesday – weights or rest
Thursday – 5 miles with 8 x 20 second sprints throughout
Friday – 3 miles easy
Saturday – weights or rest
Sunday – long run, 12 miles
Week 11 :
Monday – weights or rest
Tuesday – 3 miles with 8 x 30 second sprints throughout
Wednesday – weights or rest
Thursday – 8 miles easy
Friday – 3 miles easy
Saturday – weights or rest
Sunday – long run, 10 miles
Week 12 :
Monday – weights or rest
Tuesday – 3 miles easy
Wednesday – weights or rest
Thursday – 4 miles easy
Friday – 2 miles easy
Saturday – REST
Sunday – 1/2 Marathon!
Wahoo, you worked hard so rest now for a few days and relish in your accomplishment
