I’m officially training for my next half-marathon.
And I haven’t been this out of shape in a long time.
So it should be fun 🙂
Thank goodness I have the support for TBL Run Club that just kicked off this week. If you haven’t joined yet, come sign up. Our facebook group is up and running and I’ve already sent out a juicy email with training tips, a training journal and the half-marathon training plan that I’ll share with you here today.
I have 14 weeks until race day.
Since you may have more or less than 14 weeks I ‘ve simply listed it out so you can use the information for your own reference and adjust it for your own calendar.
I created a plan that requires on 3 days of running because realistically that’s all I have time for. If I am able to squeeze in an extra run during the week I consider it a bonus.
I plan to run Tuesdays and Thursdays during the week and will do my long run on either Saturday or Sunday depending on my schedule.
This plan includes 1 day of interval/speed work because I love runs that give me the most bang for my buck and these certainly do. I have a trail with challenging hills nearby too so I may throw that in on a Tuesday from time to time.
14 Week Half-Marathon Training PlanÂ
Week 1
20 minute fartlek
3 miles
long run: 4 miles
Week 2
20 minute tempo
3 miles
long run: 4.5 miles
Week 3
30 minute interval (warm, 2 min. hard, 2 min. recover (repeat, cool)
3 miles
long run: 5 miles
Week 4
30 minute fartlek
3 miles
long run: 5 miles
Week 5
30 minute interval (warm, 2 min. hard, 2 min. recover (repeat, cool)
3 miles
long run: 6 miles
Week 6
25 minute tempo (warm 10, tempo pace, cool 10)
3.5 miles
long run: 7 miles
Week 7
35 minute fartlek
3.5 miles
long run: 7.5 miles
Week 8
40 minute tempo (10 warm, tempo pace, 10 cool)
4 miles
long run: 8 miles
Week 9
30 minute interval (warm, 2 min. hard, 2 min. recover (repeat, cool)
4 miles
long run: 9 miles
Week 10
40 minute tempo (10 warm, tempo pace, 10 cool)
4 miles
long run: 10 miles
Week 11
40 minute fartlek
5 miles
long run: 9 miles
Week 12
45 minute tempo (10 warm, tempo pace, 10 cool)
5 miles
long run: 11 miles
Week 13
45 minute fartlek, interval or tempo – my choice!
3 miles
long run: 7-8 miles
Week 14 (race week)
3-4 miles easy
easy jog when I arrive in California
RACE DAY!
(loosely base on plans from Runner’s World, Women’s Health and Carrots’N’Cake)
If you’ve been thinking about running I can’t stress enough how fun & helpful Run Club is.
Are you training for a race? I’d love to hear how your training is going!
2 thoughts on “Half-Marathon Training Plan”
Thanks for sharing this! I am currently training for a 10 km and loosely following a training plan. I will put this on my to do list next!
Pingback: Race Update + Link Love