Half Marathon Training Programs

Lots of talk around the Brickyard about the Half Marathon.  Rumor has it Mary is going to go for it soon.  Melody is planning to run one on her school break.  Looks like Tracy is leading a contigent out to Roxbury Half in late December, Lee is going to push the pace. If Kelsey comes, he'll probably break the world record or something. I'll be out in Grand Canyon country will probably break a leg instead! 

Anyway, found two nice programs on Runner's World as follows:  The first is a 3 day a week program, Rose was looking for something like this to reduce the risk of injury.  The second is an intermediate program.  For the maniacally inclined there is an advanced program, which averages about 50 (!!!!) miles a week- see the website and don't blame me for your injuries!  All programs can be found on the Runner's World site, under Ultimate Half Marathon Training Plan, which is an article reprint from the August 2004 issue.


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Three day a week program:

(The Tuesday runs are meant to be run at 10K pace, and the tempo runs close to half marathon goal pace.)

Week Tuesday Wednesday Sat/Sun


1 4x400 3-mile tempo 6-mile long run

2 4x800 4-mile tempo 8-mile long run

3 3x1600 5-mile tempo 10-mile long run

4 6x400 6-mile tempo 6-mile long run

5 3x1600 4-mile tempo 10-mile long run

6 4x800 8-mile tempo 8-mile long run

7 6x400 6-mile tempo 10-mile long run

8 4x1600 8-mile tempo 12-mile long run

9 3x800 3-mile tempo 6-mile long run

10 4x400 2-mile tempo Half Marathon

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Intermediate Half Marathon Training Program

Week M T W T F S S Total


1 M Rest
   T 1x1200 PI (400), 2x800 CI (200), 4x200 SI (200)
   W3-4 miles, or rest
   TH2x2 miles PI (800) + 4x100 S
    F Rest
    S 4 mile s + 4x100 S
    S 8-9 miles                                         26-30 miles

2
   M Rest
   T 1x1200 PI (400), 2x800 CI (200), 4x200 SI (200)
   W3-4 miles, or rest
    Th 2x2miles PI (800) + 4x100S
    FRest
    S4 miles + 4x100 S
    S8?9 miles (include 4:00 TUT)            26-30 miles

3
   M Rest
   T 2x[1200 CI (600), 800 CI (400), 400 SI (200)]
   W 2 miles
   Th 3 miles + 4x100 S
   F Rest
   S 5-K race
   S6 miles                                               24 miles

4
   M Rest
   T 2x1-mile, CI (800), 6x200 SI (200)
   W 3-4 miles, or Rest
   TH 4 miles PI (800), 1 mile CI + 6x100 S
   F Rest
   S 5 miles + 6x100 S
   S 10 miles, incl. 6:00 TUT                   28?32 Miles

5
   M Rest
   T 2x1-mile CI (800), 6x200 SI (200)
   W3?4 miles, or Rest
   Th 4 miles PI (800), 1 mile CI + 6x100 S
   F Rest
   S 5 miles + 6x100 S
   S11 miles                                            28?32 Miles

6
   M Rest
   T 2x[800 SI (400), 400 SI (200), 200 SI (200), 1200 PI]
   W Rest
   Th  4 miles (incl. 6x1:00 SI) + 4x100 S
   F Rest
   S 10-K race
   S 8 miles                                             30 Miles

7
   M Rest
   T 2x1200 CI (600), 4x400 SI (200), 4x200 SI (100)
   W 3?4 miles, or Rest
   Th 4 miles PI (800), 1x800 CI (400)2 miles PI
   F Rest
   S 6 miles + 6x100 S
   S 11?12 miles, incl. 8:00 TUT              32?36 Miles

8
   M Rest
   T 2x1200 CI (600), 4x400 SI (200), 4x200 SI (100)
   W 3?4 miles, or Rest
   TH 4 miles PI (800), 1x800 CI (400), 2 miles PI
   F Rest
   S 6 miles + 6x100
   S 6 miles                                             32?36 Miles

Taper
  M Rest
  T 4x400 CI (200), 2x200 SI (100)
  W 2 miles PI + 4x100 S
  Th 2x400 CI (200), 1x 200 SI
  F Rest
  S 3 miles easy
  S Half-marathon race


Key:
Pace Intervals (PI): Relatively lengthy repetitions at your goal half-marathon per-mile pace to build endurance and develop pace judgment. Note: All numbers in parentheses above denote distance of recovery jog.

Cruise Intervals (CI): Run at 10-K race pace to promote stamina and the ability to run strong when tired. For 10:00-per-mile half-marathon pace (2:11:06), run 7:07 (1200), 4:45 (800); for 9:00 pace (1:57:59), run 6:24 (1200), 4:16 (800); for 8:00 pace (1:44:52), run 5:42 (1200), 3:48 (800).

Speed Intervals (SI): Run at 5-K race pace to promote relaxed speed and a sense of comfort at your considerably slower half-marathon pace. For 10:00 half-marathon pace, run 4:30 (800), 2:15 (400), 1:07 (200); for 9:00 half-marathon pace, run 4:04 (800), 2:02 (400), 1:01 (200); for 8:00 half-marathon pace, run 3:37 (800), 1:48 (400), 0:54 (200).

Strides (S): Over 100 meters, gradually accelerate to 90 percent of all-out, hold it for 5 seconds, then decelerate. Walk to full recovery after each.

Total Uphill Time (TUT): Work the uphill sections during your run, at something near a strong 10-K effort in the total time called for.

Race Day Rules: To warm up, jog just 800 meters, then do a few fast strides. That's it. Keep your glycogen tanks topped off and your legs fresh. Divide your half like this: 10-mile run, 5-K race. Run the first mile just slower than goal pace, then work into a rhythm and run just below your lactate threshold level so you don't implode an hour out. And draft off other runners to conserve energy. Do all these things, and you'll be fine.