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 🙂
| 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 |
Thats a lot of running…my plan only calls for maybe 3 days a week and a long run on the weekend.
Oh my gosh I only hope to be able to train like this one day! Best of luck to you!
Good luck! Your long runs look really long for a half, And like kilax mentions – I’d move the 20 miler up a week or two.
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?
You’ve got a great plan set out!
Thanks for posting! It looks good!