Half Marathon Training

Primarily based on Runkeeper’s sub-2:15 plan but with a slightly slower build-up to double-digit runs and a few things moved around that made more sense to me.

Week 1st Run 2nd Run 3rd Run 4th Run Long Run
11.17-11.23 4mi rest 4mi 4mi 7mi
11.24-11.30 4mi rest 5mi 3.3mi 4mi 8mi
12.01-12.07 5mi rest Rudolph’s Red Nose 5k 5mi 9mi
12.08-12.14 5mi 2.6mi rest 4x1mi tempo 5mi 10mi 5.6mi
12.15-12.21 5mi 3.3mi rest 4mi steady 5mi 2.5mi 6mi 7mi
12.22-12.28 12x400m 2mi 4mi goal pace 5mi 10mi 8mi
12.29-1.04 6x800m 5x800m 3mi 5x1mi tempo 4x1mi tempo 6mi 11mi 9mi
1.05-1.11 12x400m 3mi 5mi steady 6mi 12mi 10mi
1.12-1.18 8x800m 3mi 5mi goal pace 3.5mi 6mi 3.5mi 7.5mi
1.19-1.25 12x400m 3mi 2x3mi tempo 6mi 5mi 12mi 11mi
1.26-2.01 10x800m 4mi 3mi 6mi steady 5.5mi 6mi 13mi 8mi
2.02-2.08 12x400m 4mi 6mi goal pace 6mi Cedars Frostbite Half (easy)
2.09-2.15 10x800m 4mi 5mi 5mi Hot Chocolate 15k (goal pace)
2.16-2.22 7mi 4mi 4x2mi tempo 5mi 14mi
2.23-3.01 6mi rest 4x1mi tempo 4mi 8mi
3.02-3.08 3mi 3mi 2mi rest Tom King Half!

Pace Times:
Intervals: 9:30-9:45 min/mi
Tempo: 9:45-10:00 min/mi
Goal pace: 10:00-10:20 min/mi
Steady: 10:45-11:15 min/mi
Easy: 12:00-13:00 min/mi

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