Sunday, January 9, 2011

Half Marathon Training Plans: My Third Half

Warning- this is a text-heavy post! I don't have pretty pictures for this one.

For my first two half marathons (4/2010, 9/2010), I used Runner's World's Smart Coach for my training plan.  It's free and customizable.  For my upcoming third half marathon, I want to try something different, so I looked to Hal Higdon.


I checked out Hal Higdon's Novice Half Marathon plan, which requires running 4-5 days a week, but the long distance run maxes out at 10 miles, and does not involve any speedwork.  A little speedwork is recommended if you want to get faster, and I do!

Looking at the Intermediate Half Marathon plan, the longest run goes up to 12 miles, includes some speedwork, and involves running about 5 days a week.

I also checked out his Advanced Half Marathon plan and like that it incorporates some hill workouts, as my half marathon course will not be flat.  However it involves 6 days of running, which I'm not looking to do. 

So I'm planning on using the Intermediate plan, and will borrow some hill workouts from the Advanced plan.

You can see the intermediate plan here, or if you don't want to look, I will summarize:

Mondays - Stretch and Strengthen
Tuesdays - 3-5 mi Easy Run
Wednesdays - 5-10 x 400 Speed work or 30-45 min Tempo run
Thursdays - 3 mile easy run + Strength training
Fridays - Rest, with an occasional choice to add an easy run
Saturdays - 3-5 mile pace run (half marathon pace)
Sundays - Long Slow runs, increasing from 5 to 12 miles.

According to Hal:
  • Crosstraining in place of an easy run (Tues or Thurs), but not in addition to this schedule.
  • You should warm up before speedwork and pace runs.
  • Cool down should equal half of your warm up distance.
  • No distance specified for walking/jogging in between speedwork intervals
  • Easy runs at conversational pace, or 65-75% of max heart rate

I plan to cross train and strength train in the form of Spin, Boot Camp and "Crunchtime" abs class:
  • Mondays I will do a 1 hour spin class + 1/2 hour ab class and/or stretching.  
    • If Sunday's long run has me sore on Monday, I'll skip out on Spin and just stretch and strength train.
  • Thursdays I will skip the 3 mi easy run and do my 1 hour Boot Camp class for strength.
    • If I can't make it to Bootcamp on a given night, I'll try to do the originally planned 3 mile easy run + some kind of strength training
Here's my version of the Hal Higdon Intermediate plan:



Mon 
Tue 
Wed 
Thur 
Fri 
Sat 
Sun 
1 
1/10-1/16 
Spin 
+abs 
3 mi  
easy 
5 x 400  
@5k pace 
Boot  
Camp 
Rest 
3 mi 
pace 
5 mi 
long 
2 
1/17-1/23 
Spin 
+abs 
3 mi  
easy 
30 min  
tempo  
Boot  
Camp 
Rest 
3 mi 
pace 
6 mi 
long 
3 
1/24-1/30 
Spin 
+abs 
3.5 mi 
easy  
6 x 400  
@5k pace 
Boot  
Camp 
Rest 
Rest 
5k? 
4 
1/31-2/6 
Spin 
+abs 
3.5 mi 
easy 
35 min  
tempo 
Boot  
Camp 
Rest 
3 mi 
pace 
7 mi 
long 
5 
2/7-2/13 
Spin 
+abs 
4 mi 
easy 
7 x 400  
@5k pace 
Boot  
Camp 
Rest 
3 mi 
pace 
8 mi 
long 
6 
2/14-2/20 
Spin 
+abs 
4 mi 
easy 
40 min 
tempo 
Boot  
Camp 
Rest 
Rest 
10k? 
7 
2/21-2/27 
Spin 
+abs 
4.5 mi 
easy 
8 x 400  
@5k pace 
Boot  
Camp 
Rest 
4 mi 
pace 
9 mi 
long 
8 
2/28-3/6 
Spin 
+abs 
4.5 mi 
easy 
40 min 
tempo 
Boot  
Camp 
Rest 
5 mi 
pace 
10 mi 
long 
9 
3/7-3/13 
Spin 
+abs 
5 mi 
easy 
9 x 400  
@5k pace 
Boot  
Camp 
Rest  
or easy 
Rest 
15k? 
10 
3/14-3/20 
Spin 
+abs 
5 mi 
easy 
45 min 
tempo 
Boot  
Camp 
Rest 
5 mi 
pace 
11 mi 
long 
11 
3/21-3/27 
Spin 
+abs 
5 mi 
easy 
10 x 400  
@5k pace 
Boot  
Camp 
Rest 
3 mi 
pace 
12 mi 
long 
12 
3/28-4/3 
Spin 
+abs 
4 mi 
easy 
30 min 
tempo 
Boot  
Camp 
Rest 
Rest 
Half! 
13.1 mi 


Want to run a half marathon?  Check out these sites for some training plans:
Note:  Check out multiple plans and see what looks right for you.  You should be able to easily run the first week of the training program.  Not all beginner or intermediate programs are equal.  I find Runner's World's plan is more conservative, my previous two plans involved only 3-4 days a week of running. Cool Running's Beginner plan is way more intense than Hal Higdon's Intermediate plan.

Another helpful tool:
McMillan Running Calculator
  • Plug in a recent race time or goal time for a certain distance.  
  • Provides you with equivalent performance times for other distances
    • i.e. if I want to run a half marathon in 2:20 (10:42 pace), I should be able to run a 10k in 1:02:55 (10:07 pace) and a 5k in 30:17 (9:45 pace). 
  • Tells you what your training paces should be for speedwork, tempo runs, long runs, etc.
    • i.e. based on above 2:20 half marathon, tempo runs should be at 10:15-10:47 pace 
Looking for some Half Marathon Motivation?
Runner's World Half Marathon Challenge
Find a Half Marathon near you
Find a Half Marathon...in the NJ/NY Metropolitan area here and here
Ryan Hall's half marathon tips

Anyone signed up--or planning to sign up--for a spring race??

7 comments:

  1. Congrats on planing for your third half! Sounds like you have a good planin place. I am signed up for the Disney Princess Half again this year. I was really happy with my time last year, but I have already accepted that I am not going to be as fast this year, as I am still recovering from my ankle injuries. It is such a fun run, it will be ok. I need to get on the training program bit, I just go out an run and get in as many miles as I can

    ReplyDelete
  2. Thanks for the links! My sister and I are planning on a half marathon for the fall and I was wondering about different training plans and you did all the research for me :)
    Good luck preparing for your next half!

    ReplyDelete
  3. Thanks for posting this!! I had a bit of a delay on my training since I fell on black Ice on Sunday but I'll probably be starting on Monday. Still haven't narrowed down my training plan/

    ReplyDelete
  4. ojodeazul- thanks! When is the Disney princess half- Feb? I've heard it's a lot of fun!

    Travelbug- that's great that you are doing one with your sister! Hopefully your summers aren't too hot in Ontario, or you'll at least have access to a treadmill if needed...we had a hot summer last year that complicated training for my Sept half!

    Lulumum- No problem! I hoped others might be able to benefit from my obsessing over plans for the last month or so :-p Hope you aren't too hurt from the black ice- I'm so afraid of slipping on some!

    ReplyDelete
  5. Running - The half is at the end of Feb the 27th to be exact this year. It is usually the first week in March. It was freezing last year at the start line. I am going better prepared this year. I am not going to beat my 2:10 time last year with my knee and ankle injuries so I am just going to enjoyt the ride!

    ReplyDelete
  6. I LOVE Hal! I bought his Marathon book right after I signed up for my first one, and I used his plan for my first half marathon. I think his plans are great and very effective.

    I'm doing a half at the end of Jan, a marathon relay (3 legs) in Feb, and a full marathon in March so I've been busy training!

    ReplyDelete
  7. Ojodeazul - congrats on the 2:10 last year and good luck this year! Hopefully it will be warmer.

    Alyssa- Glad to hear an endorsement for Hal! I have a friend who started using his plan but developed some IT Band issues, so he had to stop. I don't know anyone else who has used his plans. Sounds like you have a busy spring schedule! I look forward to reading about it on your blog! :)

    ReplyDelete

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