Half Mary Training

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.

I got it from the Runner’s World site – half marathon training.  Hal Higdon has a solid half marathon training program. Jeff Galloway has a half marathon training program too.

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 icon smile Half Mary Training

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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
pin it button Half Mary Training


  1. says

    Your plan puts mine to shame. We have been following one that is mostly easy running, no intervals, just distance. Maybe I can do one like this for my next half.

    Am I reading this right – you run 20 miles the weekend before the race?

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