• 10-Week Run to Remember Half Marathon Training Plan

    March 20, 2012

    Quick disclaimer: I created the half marathon training plan below for myself based on my goals and personal preferences.

    If you’re looking for a training plan, I suggest checking out Smart Coach from Runner’s World. It’s a great tool for designing customized plans.

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    In the comment section of yesterday’s “I Want a PR” post, a number of people mentioned having great success with Hal Hidgon’s Half Marathon Intermediate Training Program. It has a nice mix of speedwork, tempo runs, easy runs, and long runs, so I decided to use it as the basis of my training plan. I still plan to do CrossFit a few times a week, so I plan to run three days each week for my half marathon training. Here’s what I have planned!

    Week 1

    6 x 400 5-K pace
    3 m run
    6 m run

    Week 2

    35 min tempo
    3 m run
    7 m run

    Week 3

    7 x 400 5-K pace
    3 m run
    10k race

    Week 4

    40 min tempo
    4 m run
    8 m run

    Week 5

    8 x 400 5-K pace
    4 m run
    9 m run

    Week 6

    40 min tempo
    4 m run
    10 m run

    Week 7

    9 x 400 5-K pace
    5 m run
    9 m run

    Week 8

    45 min tempo
    5 m run
    11 m run

    Week 9

    10 x 400 5-K pace
    3 m run
    RTB

    Week 10

    30 min tempo
    4 m run
    Half Marathon

    Hopefully, I can stick to this plan and it’ll help me achieve my PR. I’m still struggling with how to incorporate running, CrossFit, and ample rest days, but I guess I’ll just feel it out and take days off as needed. No need to overdo it!

    Workout

    Mid-morning, I headed out to run 3 miles. My legs are still a little sore from Saturday’s half marathon, so I took it nice and easy. It felt great to loosen up my legs, and I finished in just under 30 minutes.

    Lunch

    By the time I stretched, showered, and got dressed, I was starving for lunch, so I scrambled up some eggs with mushrooms and feta mixed in.

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    While I ate my eggs, I toasted an English muffin to which I added peanut butter. I knew I needed something more for lunch than just a couple of scrambled eggs.

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    I’m taking Murphy for a quick walk and then I’m off to my second NRT appointment. I’m so curious about the doctor is going to tell me!

    P.S. For those of you who are following along with my CNC Meal Plans, here’s what I bought at the grocery store this week!

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    { 2 comments… read them below or add one }

    Al September 3, 2012 at 3:38 pm

    Hello. I came across your blog while looking for a half marathon training plan. I’ll be running such race in 5 weeks, I’m currently on week 6 of your plan and to my surprise, it has been very easy to stick with it, even though I’m still having a hard time doing tempo runs the right way.

    Thank you for your blog and in particular for this training plan.

    Pardon my ignorance but I’d like to ask you what does RTB (which appears on week 9), stand for? What distance do you suggest I should run the week before the actual half marathon?

    Thanks in advance for your time.

    Reply

    Tina September 3, 2012 at 3:45 pm

    RTB stands for Reach the Beach! 🙂

    Reply

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