Share

Half Marathon TrainingGoals

Here’s to half marathon training, sort of.  Ha ha.  I don’t have a race selected, there are none in my town and travel right now is out of the question, but I’m still training.  I’m really trying to improve my speed to qualify for Boston and since I’ve hit my goal for the 5K, I’d like to focus on the half marathon next. Which is kind of a big jump, but I’m going for it!

I’ve completed one half marathon with a time of 2 hours and 10 minutes.  My goal this time is to finish in less than 2 hours.

Just a few quick notes: This is a plan to increase speed!  You should be able to run 5-6 miles before starting the training plan.

Track repeats should begin and end with 10 min warm up and cool down.

Strength training is to maintain muscle and avoid losing bone mass.  This is not an intense weight routine.

hmp- half marathon pace

Half Marathon Training

Week Track Repeat Cross Training Tempo

Run

Strength

Training

Cross Training Long Run
16 12 x 400 with 90 sec recovery Yoga 2 mile easy

2 miles fast

1 mile easy

Shoulders, arms Spin Class! 4 miles at half marathon pace (hmp)
15 400, 600, 800, 1200, 800, 600, 400 with 400 recovery Yoga 1 mile easy

2.5 miles fast

1 mile easy

Legs! Spin Class! 5 miles at hmp
14 6 x 800 with 90 sec recovery Stretch 2 miles easy

3 miles fast

1 mile easy

 

Back, core Spin Class! 6 miles at hmp
13 5 x 1000 with 400 recovery Yoga 1 mile easy

3 miles fast

1 mile easy

Shoulders. Arms Spin Class! 5 miles at hmp
12 3 x 1600 with 60 sec recovery Yoga 1 mile easy

3.5 miles fast

1 mile easy

Legs! Spin Class! 7 miles at hmp
11 2 x 1200

4×800 with 2 min recovery

Stretch 1 mile easy

2 miles moderate

1 mile easy

2 miles moderate

1 mile easy

Back, core Spin Class! 6 miles at hmp
10 6 x 800 with 90 sec recovery Yoga 1 mile easy

4 miles moderate

1 mile easy

Shoulders, arms Spin Class! 8 miles at hmp
9 2 x (6 x 400) with 90 sec recovery; 2 min 30 sec in between sets Yoga 1 mile easy

2 miles moderate

1 mile easy

2 miles moderate

1 mile easy

Legs! Spin Class! 6 miles hmp
8 2 x 1600

2 x 800

with 60 sec recovery

Stretch 1 mile easy

4 miles moderate

1 mile easy

Back, core Spin Class! 9 miles hmp
7 4 x 1200 with 2 min recovery Yoga 1 mile easy

5 miles moderate

1 mile easy

Shoulders, arms Spin Class! 10 miles hmp
6 1000, 2000, 1000, 1000 with 400 recovery Yoga 1 mile easy

5 miles moderate

Legs! Spin Class! 11 miles hmp
5 3 x 1600 with 400 recovery Stretch 6 miles easy Back, core Spin Class! 8 miles hmp
4 10 x 400 with 400 recovery Yoga 1 mile easy

5 miles moderate

1 mile easy

Shoulders, arms Spin Class! 12 miles hmp
3 2 x 1200

4 x 800 with 2 min recovery

Yoga 1 mile easy

5 miles moderate

1 mile easy

Legs! Spin Class! 9 miles hmp
2 5 x 1000 with 400 recovery Stretch 2 easy

3 moderate

1 easy

Back, core Spin class! 6 miles hmp
1 6 x 400 with 400 recovery Stretch 3 easy Rest Rest 13.1

Race day!

Download the training here.

Half Marathon Training

Ideally, I would do spin on Tuesday with Yoga/ Stretching on Friday, but my schedule doesn’t allow that, so I just gotta do what I gotta do. Feel free to switch it up and make it your own!

If you have the time, I strongly recommend adding in 2 or 3 recovery weeks.  I like to have every fourth week be a recovery week.  These are NOT rest weeks.  Use the recovery week to allow your body to heal from the running.  Trust me, this will help reduce injuries and get rid of any aches or pains you have.  Recovery weeks should be high cardio weeks, just not running or very light running.

Happy Training Everyone!!

Share

2 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>