Training Plan
We know that months of training and dedication are invested to reach the half marathon finish line. We want to support you every step of the way.
The below training plan should serve as a guide to help you structure your training. We realize that each runner is different so please do consult you physician before taking on an intense program like this.
This program is for people who are already active with some previous running experience. We recommend that you do at least 3 30 minutes runs per week for a month before starting this program.
Our program has 4 types of runs and they are listed below in order of importance. Also be sure to do some light jogging or dynamic movements before a run to get warmed up. It will also help your recovery to use a foam roller and stretch daily; this only takes a few minutes but can make a big difference!
1. Long Runs
What: A 1 hour plus run that is usually done at an easy pace. It is an easy pace if you can maintain a conversation the whole time.
Why: These are the key to building endurance. If you want to train for multi hour races then your body needs to be able to handle it and these long runs will get you there.
2. Speed Interval Training / Hill Repeats
What: Short runs with periods of maximum intensity. This can be laps at a track, sprinting between telephone poles and hill repeats.
Why: These will add some intensity and will improve your pace along with the ability to sustain it
3. Tempo Runs
What: A mid distance run done at a semi intense pace. The pace should be around 20 seconds slower than a 10k pace or intense enough where you can speak a few words but not a whole sentence.
Why: Tempo runs are the key to improving your lactate threshold or the point at which the body fatigues. The longer you can avoid fatigue the faster you can go.
4. Easy/ Recovery Runs
What: Slow and easy runs that don’t feel hard at all. These might even feel too easy like you aren’t getting anything out of it but you are.
Why: These allow you to increase your training volume without putting a lot of additional stress on your body.
Rest and cross training (any exercise besides running) are also key elements that are included below. Good cross training ideas could be a Spin class or a plyometric workout such as Insanity.
Below is a 12-week program that incorporates all of these runs. The program below has 5 runs per week; If that is more than you have time for, or more than you want to do then modify it to work for you. If needed cut out 1 or 2 of the easy runs but just be sure to get your long run, hill repeats/ speed work and a tempo run in.
|
Week |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
1 |
5 easy miles |
Cross train or rest |
Hill Repeats: 6 30 second max efforts |
4 easy miles |
4 easy miles with 4 speed intervals at the end |
Cross train or rest |
5 miles: run first 3 miles easy then finish the last 2 at your target pace |
|
2 |
6 easy miles |
Cross train or rest |
Speed intervals: Do 5 efforts of 1-minute max effort with 1 minute recovery between each. |
5 easy miles |
4 easy miles with 5 speed intervals at the end |
Cross train or rest |
6 miles: Do the first 2 easy then move to a tempo pace for 3 miles and do the last mile easy |
|
3 |
7 easy miles |
Cross train or rest |
Hill Repeats: 3x3 minute efforts with 1 mile warm-up and 1 mile cool down |
5 easy miles or cross train |
4 easy miles |
Cross train or rest |
6 mile tempo run |
|
4 |
8 easy miles |
Cross train or rest |
Speed intervals: Do 5 3-minute efforts at max effort with 2 minute recoveries between each. |
5 easy miles or cross train |
6 easy miles |
Cross train or rest |
5 easy miles |
|
5 |
5 easy miles |
Cross train or rest |
4 miles, bonus points if they are hilly |
2 easy miles |
3 mile tempo run |
Cross train or rest |
3 easy miles |
|
6 |
9 easy miles |
Cross train or rest |
Speed intervals: Do 6 3-minute efforts at max effort with 2 minute recoveries between each. |
6 easy miles |
7 tempo miles |
Cross train or rest |
4 miles |
|
7 |
10 easy miles |
Cross train or rest |
4 easy miles |
7 tempo miles |
3 easy miles |
Cross train or rest |
4 miles |
|
8 |
11 easy miles |
Cross train or rest |
5 hilly miles |
4 easy miles |
6 tempo miles |
Cross train or rest |
rest |
|
9 |
12 miles |
Cross train or rest |
Speed intervals: Do 6 3-minute efforts at max effort with 2 minute recoveries between each. |
5 easy miles |
7 tempo miles |
Cross train or rest |
4 miles |
|
10 |
8 miles |
Cross train or rest |
5 mile tempo run |
4 mile easy run |
3 hilly miles |
Cross train or rest |
5 miles |
|
11 |
7 miles |
Cross train or rest |
5 miles |
rest |
3 mile tempo run |
Rest |
rest |
|
12 |
Happy Valley Half Marathon |
rest |
2 mile recovery run |
rest |
3 miles |
Cross train or rest |
rest |