Half-Marathon Training Plan courtesy of Runner’s World.
Your current race time is: 0:27:17 for a 5 K
Your distance training goal is: Half Marathon
You currently train: 16-20 miles/week
How hard you want to train: Moderate
Your long-run day: Sunday
Your training program Starts: Monday, 8/16/2010 and ends: Sunday, 10/10/2010
Length of your training schedule: 8 weeks
Week 1 – 8/16 – 8/22
Monday – Rest/ XT Easy Run, Dist: 2 mi @11:30
Tuesday – Easy Run, Dist: 2 mi @11:11 Completed
Wednesday – Rest/ XT Biked 10 miles/30 minutes
Thursday – Tempo Run, Dist: 5 mi, inc warm; 3 mi @ 9:34; Cool Completed
Friday – Easy Run, Dist: 2 mi @11:11 Rest
Saturday – Rest/ XT Long Run, Dist: 7 mi @11:11
Sunday – Long Run, Dist: 7 mi @11:11 Rest
Total - 16 miles
Week 2 – 8/23 – 8/29
Monday – Rest/ XT
Tuesday – Easy Run, Dist: 3 mi @11:11 Completed 3.16 miles
Wednesday – Rest/ XT 30 minutes of Yoga Meltdown
Thursday – Speedwork, Dist: 5 mi, inc warm; 2×1600 in 9:02
w/800 jogs; Cool Completed 5.16 miles
Friday – Easy Run, Dist: 2 mi @11:11 Easy Run, Dist: 3 mi @ 10:00
Saturday – Rest/ XT 7 mile bike ride
Sunday – Long Run, Dist: 8 mi @11:11 Completed 8 miles @ 10:26
Total - 17 miles 19.3 miles
Week 3 – 8/30 – 9/5
Monday – Rest/ XT
Tuesday – Easy Run, Dist: 3 mi @11:11 Easy Run, Dist: 3 mi @ 10:00
Wednesday – Rest/ XT
Thursday – Tempo Run, Dist: 5 mi, inc warm; 3 mi @ 9:34; Cool Completed
Friday – Easy Run, Dist: 2 mi @11:11 Completed
Saturday – Rest / XT Long Run, Dist: 8 mi @10:26
Sunday – Long Run, Dist: 8 mi @11:11 Rest
Total – 18 miles
Week 4 – 9/6 – 9/12
Monday – Rest/ XT Easy Run, dist: 3 mi @10:30
Tuesday – Easy Run, Dist: 5 mi@11:11 Easy run, dist: 2 mi
Wednesday – Rest/ XT Vacation
Thursday – Easy Run Dist: 4 mi @11:11 Vacation
Friday – Rest / XT Easy run, dist: 4 mi
Saturday – Rest / XT Vacation
Sunday – Easy Run, Dist: 5 mi @11:11 Dunkin’ Run 10K in 57:48
Total – 14 miles 15 miles
Week 5 – 9/13 – 9/19
Monday – Rest/ XT Easy run, dist: 2 mi
Tuesday – Easy Run, Dist: 3 mi @11:04 Rest
Wednesday – Rest / XT 6 mi run
Thursday – Tempo Run, Dist: 6 mi, inc warm; 4 mi @ 9:34; Cool Easy run, dist: 3 mi
Friday – Easy Run, Dist: 4 mi @11:04 Rest
Saturday – Rest/ XT Long run, dist: 9 mi @10:03
Sunday – Long Run, Dist: 9 mi @11:04 Warrior Dash!
Total - 20 miles 23 miles
Week 6 – 9/20 – 9/26
Monday – Rest/ XT Rest
Tuesday – Easy Run, Dist: 4 mi @11:04 Easy 2 miles
Wednesday – Rest/ XT Speedwork, Dist: 7 mi, inc warm; 3×1600 in 8:56w/800 jogs
Thursday – Speedwork, Dist: 7 mi, inc warm; 3×1600 in 8:56w/800 jogs; Cool Rest
Friday – Easy Run, Dist: 3 mi @11:04 Completed
Saturday – Rest/ XT
Sunday – Long Run, dist: 10 mi @11:04 Completed, 10 mi in 10:16
Total – 24 miles 22 miles
Week 7 – 9/27 – 10/3
Monday – Rest/ XT
Tuesday – Easy Run, Dist: 4 mi @11:04 Easy Run, Dist: 3 mi @ 10:00
Wednesday – Rest/XT Tempo Run, Dist: 6 mi, inc warm; 4 mi @ 9:34; Cool
Thursday – Tempo Run, Dist: 6 mi, inc warm; 4 mi @ 9:34; Cool 20 minutes of yoga
Friday – Easy Run, Dist: 4 mi @11:04 Easy Run, Dist: 2 miles @ 10:45
Saturday – Rest/ XT 1 hour of yoga @ the breathing room
Sunday – Long Run, Dist: 11 mi @11:04 Long run, dist: 12 mi @ 9:54
Total - 25 miles 23 miles
Week 8 – 10/4 – 10/10
Monday – Rest/ XT
Tuesday – Easy Run, Dist: 3 mi @11:11 Completed
Wednesday – Easy Run, Dist: 3 mi @11:11 Tempo Run, Dist: 5 mi, inc warm; 3 mi @ 9:34; cool
Thursday – Tempo Run, Dist: 5 mi, inc warm; 3 mi @ 9:34; cool Easy 2 mi
Friday – Rest/ XT
Saturday – Rest/ XT
Sunday – Mohawk Hudson River Half Marathon!!!!! Dist: 13.1 mi@9:26, time: 2:04:35
Total: 24 miles 23 miles
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