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Half Marathon Plan

I’m thinking of doing a half marathon.  I’ve never done one before.  Before this year I’d never even run a 5K but as of December 31, 2009, I will have done:

  • 4 5K’s – I walked the first one in June due to my knees, ran the second in August in 27:01, and have two more between now and the end of the year.
  • 2 sprint triathlons – August and October
  • 1 10K – October

I had so much fun 🙂 with the 10K distance that I decided within several days of that race to try a half marathon.  I know a couple of people who are planning to do the Shamrock race in March so that’s what I’m shooting for.  Now I just need to get up the courage to enter before it fills up.

I used the Runner’s World SmartCoach tool to train for my 10K.  Due to unforeseen circumstances I didn’t finish it completely but it got me far enough to be able to  race within 1 minute of the time it had estimated.  Not bad!  I’m going to use it again to train for this half mary knowing that things probably won’t go exactly according to plan but it should get me close enough. 🙂

I’d love to train harder than this but from experience I’ve learned I need to go as easy as possible on my joints.  I’ve used easy settings for this plan (currently training 6-10 miles per week, how hard to train: moderate) and will be using my usual walk breaks during both the training and the race.

Runner's World
TRAINING: SMART COACH


Your current race time is: 0:55:28  for a 10 K
Your distance training goal is: Half-Marathon
You currently train: 6 – 10 miles/week
How hard you want to train: Moderate
Your long-run day: Sunday
Your training program Starts: Monday, 11/30/2009 and Ends: Sunday, 3/21/2010
Length of your training schedule: 16 weeks
Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total
1 11/30
12/6
Rest
/ XT
Easy Run
Dist: 2 mi
@10:49
Rest
/ XT
Easy Run
Dist: 2 mi
@10:49
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 2 mi
@10:49
6 miles
2 12/7
12/13
Rest
/ XT
Easy Run
Dist: 2 mi
@10:49
Rest
/ XT
Easy Run
Dist: 2 mi
@10:49
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 3 mi
@10:49
7 miles
3 12/14
12/20
Rest
/ XT
Easy Run
Dist: 2 mi
@10:49
Rest
/ XT
Easy Run
Dist: 3 mi
@10:49
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 4 mi
@10:49
9 miles
4 12/21
12/27
Rest
/ XT
Easy Run
Dist: 2 mi
@10:49
Rest
/ XT
Easy Run
Dist: 3 mi
@10:49
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 5 mi
@10:49
10 miles
5 12/28
1/3
Rest
/ XT
Easy Run
Dist: 2 mi
@10:43
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 9:08; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 6 mi
@10:43
13 miles
6 1/4
1/10
Rest
/ XT
Easy Run
Dist: 2 mi
@10:43
Rest
/ XT
Speedwork
Dist: 5 mi, inc
Warm; 2×1600 in 8:37
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 6 mi
@10:43
13 miles
7 1/11
1/17
Rest
/ XT
Easy Run
Dist: 2 mi
@10:43
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 9:08; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 7 mi
@10:43
14 miles
8 1/18
1/24
Rest
/ XT
Easy Run
Dist: 3 mi
@10:43
Rest
/ XT
Easy Run
Dist: 3 mi
@10:43
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 4 mi
@10:43
10 miles
9 1/25
1/31
Rest
/ XT
Easy Run
Dist: 2 mi
@10:36
Rest
/ XT
Tempo Run
Dist: 6 mi, inc
Warm; 4 mi @ 9:07; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 7 mi
@10:36
15 miles
10 2/1
2/7
Rest
/ XT
Easy Run
Dist: 2 mi
@10:36
Rest
/ XT
Speedwork
Dist: 7 mi, inc
Warm; 3×1600 in 8:32
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 8 mi
@10:36
17 miles
11 2/8
2/14
Rest
/ XT
Easy Run
Dist: 2 mi
@10:36
Rest
/ XT
Tempo Run
Dist: 6 mi, inc
Warm; 4 mi @ 9:07; Cool
Easy Run
Dist: 2 mi
@10:36
Rest
/ XT
Long Run
Dist: 8 mi
@10:36
18 miles
12 2/15
2/21
Rest
/ XT
Easy Run
Dist: 4 mi
@10:36
Rest
/ XT
Easy Run
Dist: 4 mi
@10:36
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 4 mi
@10:36
12 miles
13 2/22
2/28
Rest
/ XT
Easy Run
Dist: 2 mi
@10:30
Rest
/ XT
Tempo Run
Dist: 7 mi, inc
Warm; 5 mi @ 9:07; Cool
Easy Run
Dist: 2 mi
@10:30
Rest
/ XT
Long Run
Dist: 9 mi
@10:30
20 miles
14 3/1
3/7
Rest
/ XT
Easy Run
Dist: 2 mi
@10:30
Rest
/ XT
Speedwork
Dist: 8 mi, inc
Warm; 4×1600 in 8:27
w/800 jogs; Cool
Easy Run
Dist: 2 mi
@10:30
Rest
/ XT
Long Run
Dist: 9 mi
@10:30
21 miles
15 3/8
3/14
Rest
/ XT
Easy Run
Dist: 2 mi
@10:30
Rest
/ XT
Tempo Run
Dist: 7 mi, inc
Warm; 5 mi @ 9:07; Cool
Easy Run
Dist: 2 mi
@10:30
Rest
/ XT
Long Run
Dist: 10 mi
@10:30
21 miles
16 3/15
3/21
Rest
/ XT
Easy Run
Dist: 2 mi
@10:49
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 9:13; Cool
Rest
/ XT
Rest
/ XT
Race Day
Dist: Half-Marathon
@9:11
Time: 2:00:30
20 miles
<!– REVISE YOUR TRAINING PROGRAM –>
Legend
Example What it Means
Easy Run
Dist: 2mi
@12:00
Run a total distance of 2 miles at a pace of 12 minutes per mile.
Speedwork
Dist: 5mi, inc
Warm; 3×800 in 4:00
w/400 jogs; Cool
Run a total distance of 5 miles. Your run should include:
– a warmup of about 1 mile
– 3 repeats of 800 meters each; each repeat should take 4 minutes
– a 400-meter recovery jog after each repeat
– a cooldown of about 1 mile
Note: Warmups and cooldowns are generally 1 mile each. But on some days, you’ll need to make them longer to reach the total distance for your run.
Rest
/XT
Take a rest day, or do moderate cross-training activity.
Race Day
Dist: 5K
@7:00 Time: 21:44
On a race day, run your 5K at a 7-minute per mile pace. Your time will be 21:44.
BACKGROUND AND SPECIFICATIONS

The RUNNER’S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40 years of collective running wisdom to bring you a proven, individualized training program. You can return to it as often as you want.

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One Response

  1. […] pushed my training plan out a few weeks but otherwise it looks just like this.  Week 1 is actually this week!  I’m currently running enough on my own to satisfy the […]

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