Half Marathon

Published in Training Plans

I think I'd call this an intermediate half marathon plan.  It's definitely not for the novice and an advanced plan would have more specific with the pacing.

Strides are efforts that are 85% of max effort.  For workouts with strides, you want to do 6x 90 yards.  Increase your speed for the first 45 yards and decrease in the remaining 45 yards.  I normally count foot strikes since the typical stride length is about one yard.

Hill repeats are easy efforts but they are done on a somewhat steep hill.  Run up the hill for 45-60 seconds and recover on the down.

Hill sprints are similar to hill repeats except that the ascent is as hard as you can go.  When you're recovering on the downhill, I like to see a nice drop in heart rate.  If it takes walking down the hill to see a reduced heart rate, so be it.  

Fast is not all-out, it's a controlled effort, a high effort, but you're keeping good form.  I like to get into a groove and just go with it.  

Long runs are not long slow distance runs.  Lots of ways to approach the long run but the key thing I think is important is to make the beginning conversational and then build into the higher effort toward the end of the run.  You can do these Poker style where you're breaking the run up into thirds -- 1st third conversational, 2nd third at race pace, the final third continuing at race pace.

Race pace is not a number you're going to pick out of a hat.  I like to have numbers that extrapolate from various distances.  A two mile time trial, a 5k, or a 10k, can all provide a pointer to "race pace".  If you're doing the poker style runs and you're not hitting the race pace targets in the back half through to the end, you might want to reconsider your goal.  

 

  MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK              
1 off 4m, strides 4m hill repeats 4m, strides off 4m fast 9m
2 off 4m, strides 4m hill sprints 4m, strides off 5m fast 9m
3 off 4m, strides 4m hill sprints 5m, strides off 4m fast 11m
4 off 4m, strides 4m hill sprints 5m, strides off 5m fast 11m
5 off 5m, strides 4m hill repeats 4m, strides off 4m fast 12m
6 off 4m 4m 4m off 5m fast 9m
7 off 5m, strides 4m hill repeats 5m, strides off 5m 14m
8 off 4m 4m 4m, strides off 5m 11m
9 off 5m, strides 4m hill repeats 5m, strides off 4m fast 14m
10 off 4m 4m 4m off 4m fast 11m
11 off 5m, strides 4m hill sprints 5m, strides off 5m fast 7m
12 off 4m, strides 4m hill sprints 4m, strides off 2m race!