Here is my first draft of my half marathon training. I have not done any speed work in the past and this schedule requires a lot of it, so I am going to do the first week and gauge what I can do based on that. Like I said earlier, this program is pretty advanced for me, so if I don’t stick with it exactly that’s fine. At the end of next week I will have a better idea of what changes I need to make to the plan.
If you are looking to just start running I highly suggest the Couch to 5K program – there is a link to that and other training programs on my Training tab on top 🙂
|3||5.3 miles||FFI 2x[400 SI (100), 800 CI (200), 1600 PI]||4 miles + 6×100 fast strides||4 miles PI||Rest||15 miles LR||Rest|
|4||6 miles + 6×100 S||3×1.5-mile CI (400)||4 miles, or Rest||6 miles alternating 2:00–3:00 CI w/1:00 jogs||3 miles easy, or Rest||16 miles LRS||Rest|
|5||6 miles + 6×100 S||FFI 2x[800 SI (100), 1600 CI (200),1600 PI]||4 miles, or Rest||6 miles alternating 2:00–3:00 CI w/1:00 jogs||3 miles easy, or Rest||17 miles LRF||Rest|
|6||6 miles + 6×100 S||4×800 CI (200), 6×200 SI (100)||4 miles, or Rest||2x[400 SI (100), 800 SI (200),400 SI]||Rest||18 miles LR||Rest|
|7||6 miles + 6×100 S||FFI 2x[400 SI (100), 800 CI (200), 3200 PI]||3 miles PI||5–6 miles PI||Rest||19 miles LRS||Rest|
|8||6 miles + 6×100 fast S||
2×800 SI (400), 6×200 SI (55), 2×1200 SI (400)
|3 miles PI||6–7 miles PI||Rest||20 miles LR||Rest|
|9||3 miles easy||6×400 CI (100)||3 miles PI||2×400 CI (200), 2×200 SI (100)||Rest||rest||Half-Mary Race|
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