Next week I officially start half marathon training! Eek! Per week, that means four runs (three easy runs during the week and one long run on the weekends), one day as a walking cross-training day, and two rest days.
My plan is mostly based on the Hal Higdon Novice 1 Half Marathon Training Plan. I extended it a bit, putting in a recovery week every fourth week and by making my longest run greater than the half marathon distance (similar to Galloway’s plan). Strength training is also to be done twice a week.
I’ll be comparing this table to my actual runs in my weekly updates to keep on track.
| Week | 1st Run | 2nd Run | 3rd Run | Walk | Long Run |
|---|---|---|---|---|---|
| 09.16-09.22 | 3 miles | 2 miles | 3 miles | 30 mins | 4 miles |
| 09.23-09.29 | 3 miles | 2 miles | 3 miles | 30 mins | 4.5 miles |
| 09.30-10.06 | 3.5 miles | 2 miles | 3.5 miles | 30 mins | 4.5 miles |
| 10.07-10.13 | 3.5 miles | 2 miles | 3.5 miles | rest | 3 miles |
| 10.14-10.20 | 3.5 miles | 2 miles | 3.5 miles | 40 mins | 5 miles |
| 10.21-10.27 | 3.5 miles | 2 miles | 3.5 miles | 40 mins | 6 miles |
| 10.28-11.03 | 4 miles | 2 miles | 4 miles | 40 mins | 7 miles |
| 11.04-11.10 | 4 miles | 2 miles | 4 miles | rest | 3 miles |
| 11.11-11.17 | 4 miles | 2 miles | 4 miles | 50 mins | 8 miles |
| 11.18-11.24 | 4.5 miles | 3 miles | 4.5 miles | 50 mins | 9.5 miles |
| 11.25-12.01 | 4.5 miles | 3 miles | 4.5 miles | 50 mins | 11 miles |
| 12.02-12.08 | 4.5 miles | 3 miles | 4.5 miles | rest | 3 miles |
| 12.09-12.15 | 5 miles | 3 miles | 5 miles | 60 min | 12.5 miles |
| 12.16-12.22 | 5 miles | 3 miles | 5 miles | 60 min | 14 miles |
| 12.23-12.29 | 5 miles | 3 miles | 5 miles | 60 min | 10 miles |
| 12.30-01.05 | 5 miles | 3 miles | 5 miles | rest | 3 miles |
| 01.06-01.12 | 4 miles | 3 miles | 2 miles | 15 min | 13.1 miles! |
Progressive Runner 