Half Marathon Training Plan
Do any of you recommend a good half marathon training plan, that is about 12 weeks, only has 3-4 runs per week, and perhaps incorporates speed work and tempo runs?
There is a local half marathon I would like to run in the end of March. I know I could just “run” it, but I would like to train for it.
For kicks, here is the self-devised half marathon training plan I used for our first half marathon (which still holds our PR):
CLICK TO SEE LARGER
We started training on January 12th and took 14 weeks to train. It looks like in the first 6 weeks we ran 4 times a week, and in the last 8 weeks we ran about 5 times a week. I don’t think my body can do 5 times a week right now.
I’ve been looking at plans, but a lot of them don’t seem right for me:
- Hal Higdon’s Intermediate
- A random Runner’s World plan
- Cool Running Beginner Half
- Running Planet for Beginners
- The Fitness Motivator Plan
- Fitness Magazine (pdf)
The thing is, the more “advanced” plans scare me away with running so many days a week (and all the confusing runner’s terms and symbols that make it look like a math equation) but the beginner plans don’t have many long runs. I love doing a long run (10+ miles) every weekend if I can. Does half marathon training mean I don’t get to do long runs anymore?
I’ve only done three half marathons. And I say “done” instead of “run” because I walked the last one! I would like to run more half marathons in 2011!
Themocracy
I think for my half, I did a mix of Hal Higdon’s plans and what I wanted to fit in into it. It’s hard finding a premade plan that works for you completely…
When I “trained” for my first half, I mostly didn’t do any speed work. I know it would have improved my time but I basically just did a few 4-6 mile runs during the week and then a longish run on the weekend (and/or before work during the week). I’ll be interested to hear which plan you choose or create. I want to run at least one half marathon in 2011. Now I just need to decide when!
As I’ve said, I got my best half marathon results essentially using the FIRST full marathon training program (http://www.furman.edu/first/2006%20marathon%20training-first%20marathon.pdf) I know it looks scary but he does a good job of explaining what all the abbreviations mean and he gives you a way to calculate how fast you should be doing your runs. I know you haven’t raced a 10K in a long time but you could probably run a 10K distance on your own and get an idea that way. Or work backward from your goal half marathon pace. Just substitute Planned Half Marathon Pace for Planned Marathon Pace.
He does have a Half Marathon plan (http://www.furman.edu/first/Half%20Marathon%20Training%20Program%20-%20metric.pdf) but it’s in metric so you’d have to do some conversions.
For the cross-training, he has some suggestions most of which include the stationary bike which I know you have access to (http://www.furman.edu/first/2006%20cross-training%20workouts.pdf).
But I think it meets your criteria of lots of long runs, running only three times a week, and some speedwork. If the speedwork on the plan is too scary, you can always use the workouts I did this summer. They’re all detailed in my blog under the “Track” tag. 🙂
Maybe I will just end up following FIRST. That was my intent for the marathon (until I got injured) so I studied it quite a bit. You just went up to all but the last few weeks before your half, right?
I’ve used Hal Higdon, which I like. I also did the Ryan Hall program through Runner’s World, which was pretty intense. Harrison did it for this last program, and he liked it, but he runs six days a week. I did a combination of Ryan Hall and the Smart Coach program from the RW website. That worked well for me, but to be honest, I’m pretty flexible in my adherence to any training program…
Yes- I have the one TMB wrote for me. I think its 13 weeks long, but you you can tweak it how you need to. I email it to you 🙂
Thanks!
I think you should design your own – you know enough about running to create one for yourself.
I thought about that. I will probably look at a bunch and write my own.
If you can run 10, you are in great shape. A lot of plans have the highest run at 10, so I would say to come up with your own plan. FYI-If you are thinking of running the Cary March Madness Half, it filled up within hours when registration opened on Dec. 31st. It is also really hilly. They even numbered the hills!
This is a very timely post b/c I am looking at the same thing. I just ran my marathon (race report to come!) and would LOVE to do another one but not right away. So in the meantime, I want to improve my half marathon time but still maintain long runs in the 10-15 range as much as possible.
Looking forward to seeing recommendations and what you decide to do!
I used the FIRST half plan for my first half and it worked out great. I think the longest run was 14 miles…but you can certainly go longer if you want.
What 1/2 are you doing?
I want to do the Des Plaines River Trail half in Independence Grove (Libertyville) at the end of March.
Mix up the plans! I think I felt most prepared for a half when I was in the middle of marathon training because I was doing such a huge mix of long runs, interval, tempo, etc. Add a few miles to the long runs on the beginner plans and take away somewhere else if you like the overall weekly mileage. Make it your own! I usually do a mix of plans when training for a half and have used Hal, RW Smart Coach, and a couple others. Also, take a look at FIRST. I’ve never used the plan but a lot like it.
I’ve heard the FIRST program is wonderful. I think you can find a sample online without paying a coach
I love that you are going to train for more half-marathons! I think that is going to be my new distance too. I had a grand time training for the mary, but it was very time consuming. I think a half is a great distance, and I have not done an official half marathon yet. I will be excited to see what plan you go with so I can check it out!! YAY for you!
I’m pretty sure the Runner’s World smartcoach program only requires three runs a week- easy run, tempo run and long run. It’s pretty straightforward! I plan on using it for my next half.
Personally I like Hal’s plans. I think for any plan you should modify it for you. Maybe try to find a plan that you like and then take out a run or two so that you are only running 4 days a week. And I think doing a long run every weekend is totally fine – builds up your endurance. Just listen to your body!
Why don’t you come up with your own plan? That’s what I did, I used other plans for inspiration but I wrote one that really suited me and my own rhythm and weak spots. I’m sure you can do the same.
That is what I am thinking I will do. I better start working on it soon! 🙂
I’m just lurking here and seeing what everyone else says – this is something I’ve been thinking about a lot lately…let us know what you decide to go with.
As soon as I read you requirements, I thought “sounds exactly like FIRST.” So that’d be my recommendation. As far as wanting to do longer runs, I’d say that you can add any sort of extra mileage that you’d want to on the weekend, as long as you try to keep it to the slower, long run pace, and watch what your body is telling you.
Oh, and I so have a hard copy of the half plan in English printed from the site from back int he day, before they took it off. I can scan and email to you!! Saves lots of metric conversions.
Oh yes! Please send it! I was putting off doing those conversions!
Yep, I’m totally with Lauren… FIRST seems to be the way to go for you. Quality runs not junk miles. Keep us posted!