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Half Marathon Training Plan: A Beginner’s Primer
By Margie Shapiro and Cathy PugsleyMarch/April 2010
For the Washington Running Report
For runners or triathletes who have spent their time racing distances between 5K and 10 miles, the half marathon may be the next logical step to increasing their long-race resume.
The goal of most training programs for runners should be to develop the total runner, to stimulate physiological adaptations that improve the runner's efficiency and speed at any intensity. And, runners should expect access to a coach who can modify workouts to suit the individual's needs.
With this program, we have kept it simple---focusing on the basics necessary to complete the race successfully. The distance itself, 13.1 miles, need not intimidate you. Just follow a logical program and go for it!
Program Basics
* A 10-week program that allows eight weeks of base and a two-week taper.
* Each week you will run four times: two shorter runs (one with some economy work), a medium-length run including up-tempo segments, and a long run.
* We recommend light aerobic cross training as a supplement to this program.
* Perform core/balance exercises at least twice weekly to enhance fitness and increase injury resistance.
* Pre-requisite: A fitness base that includes running at least 10 to 15 miles per week.
* And, very importantly, we do not suggest "all-out" running efforts within this program.
Terminology
Easy Runs/Long Run: Very comfortable, light intensity, very controlled. Conversation between breaths is easy. Typically, these runs are least 40 seconds per mile slower than goal race pace.
Up-Tempo/Intervals: more challenging than easy runs, but also under control. Focus on increasing pace to a sustainable level (for the suggested interval) and finishing any up-tempo effort feeling like you could continue at the same pace for longer. For shorter intervals, up-tempo is faster than goal race pace. As the duration increases, pace should decrease incrementally toward goal race pace.
Economy/Accelerations: As fast as you can go without straining. These short bursts challenge the limits of your speed, efficiency, and range of motion, while increasing the elasticity of your muscles and connective tissue. Focus on perfect form, taking short, quick strides, "falling" into your steps, and driving your knees.
The Plan
|
Week |
Easy Runs (M or T and W or F) at very controlled pace. Econ (accelerations) after at least 2 miles easy. |
Key Workout (Th) Including Up-Tempo Session after at least 2 miles easy. |
EASY Long Run (Sat or Sun) |
Weekly Mileage Target |
|
1 |
1) 3-4 miles 2) 3-4 miles w/ 4 x (15-sec econ, 45-sec jog) |
4 miles, 3 x (3 min up-tempo, 2 min easy jog) after 2 miles easy |
6-7 miles very easy |
16-19
|
|
2 |
1) 3-4 miles 2) 4-5 miles w/ 6 x (15-sec econ, 45-sec jog) |
5 miles, 3 x (4 min up-tempo, 2 min easy jog) after 2 miles easy |
7-8 miles |
18-21 |
|
3 |
1) 3-4 miles 2) 4-5 miles w/ 6 x (15-sec econ, 45-sec jog) |
5 miles, 2 x (5 min up-tempo, 2 min easy) after 2 miles easy |
8-9 miles |
20-23 |
|
4 |
1) 3-4 miles 2) 3-4 miles w/ 6 x (15-sec econ, 45-sec jog) |
4 miles, 10 min up-tempo after at least 2 miles easy |
6 miles |
16-19 |
|
5 |
1) 4-5 miles 2) 4-5 miles w/ 6 x (25-sec econ, 50-sec jog) |
5 miles, 12 min up-tempo after at least 2 miles easy |
9-10 miles |
22-25 |
|
6 |
1) 4-5 miles 2) 5-6 miles w/ 8 x (25-sec econ, 50-sec jog) |
5 miles, 15 min up-tempo after at least 2 miles easy |
10-11 miles |
24-27 |
|
7 |
1) 3-4 miles 2) 4-5 miles w/ 8 x (15-sec econ, 45-sec jog) |
5 miles, 18 min up-tempo after at least 2 miles easy |
8 miles |
20-23 |
|
8 |
1) 3-4 miles 2) 5 miles w/ 8 x (20-sec econ, 40-sec jog) |
6 miles, 20 min up-tempo after about 2.5 miles easy |
10-12 miles |
24-27 |
|
9 |
1) 3-4 miles 2) 3-4 miles w/ 6 x (15-sec econ, 45-sec jog) |
6 miles, 25 min at goal race pace after at least 2 miles easy |
8 miles |
20-22 |
|
10 |
1) 3-4 miles 2) 2-3 miles VERY easy |
4 miles, 15 min at goal race pace after 2 miles easy |
RACE! |
9-11 pre-race |
The easy runs are designed to help build your weekly mileage, conditioning your body to handle the longer runs. Any additional cross training will contribute nicely to this goal as well.
For up-tempo sessions, you should be warmed up before starting the pace work. Take care not to "overrun" the up-tempo efforts-they should not leave you feeling totally spent.
We cannot emphasize enough the importance of going EASY on long runs to achieve the appropriate adaptations that improve your endurance. Also, make sure to bring along proper fuel and fluids for long runs, particularly those exceeding 90 minutes.
Following this plan, you will be ready for your first half marathon. See you at the races!
Margie Shapiro, a professional triathlete, and Cathy Pugsley are co-owners of Potomac River Running stores. This program is based on the =PR= Training Programs for participants in for this year's BlueCross Blue Shield National Half Marathon on March 20, 2010. For more information: www.prtrainingprograms.com and www.potomacriverrunning.com or margie@potomacriverrunning.com.