Training Program: Half Marathon – Comprehensive

Half Marathon Training.

We have a lot of work to do. There is a bonus video at the very bottom to remind you the most important thing about running that you learned as a child.

Ad [ My ebook: How To Run For Your Life Pain Free With No Compensations. ]

Let’s get started.

This is a compressed half marathon training schedule of 9 weeks aimed at the athlete who is aleady a jogger/runner and capable of covering a minimum distance of 3 miles.

For a complete beginner, a longer ramp up period will be necessary. Unless you are highly competitive or run at the highest levels of competition it is not necessary to train for the actual distance you intend to run, because race day adrenaline and endorphin release will carry you through the full distance. Your recovery time may be a little extended though as you were not used to pushing yourself quite so hard, for quite so long, over such a long distance.

And my favorite, helpful tip – Treat yourself to a post race massage.

Half Marathon Training Week 1 – (Monday is Day 1)

Day 1  Run 3 miles steady pace, easy run

Day 2  Gym – 1 hr. Core, resistance training to glutes and lower extremities.

Day 3  Gym – 30-45 mins. Stretching whole body plus trunk rotations

Day 4  Run 3 miles steady pace include 4-6 intervals faster pace for 45 seconds each.

Day 5  Gym – 45 mins. Core plus stretching.

Day 6  Rest day.

Day 7  Run 4 miles steady pace include small hills up and down.

Half Marathon Training Week 2

Day 1  Rest day.

Day 2  Run 3 miles steady pace include 4-6 intervals faster pace for 1 min each.

Day 3  Gym – 1 hr. Core, resistance & stretching.

Day 4  Run 4 miles steady pace include 6-8 intervals faster pace for 1 min each.

Day 5  Gym – 1 hr. Core, resistance & stretching.

Day 6  Rest day.

Day 7  Run 5 miles steady pace include small hills up and down.

Half Marathon Training Week 3

Day 1  Rest day

Day 2  Run 4 miles steady pace

Day 3  Gym – 1 hr. Core, resistance & stretching.

Day 4  Run 4 miles steady pace include 6-8 intervals faster pace for 1 min each.

Day 5  Gym – 1 hr. Core, resistance & stretching.

Day 6  Rest day.

Day 7  Run 6 miles steady pace include small hills up and down.

Half Marathon Training Week 4

Day 1  Rest day.

Day 2  Run 4 miles steady pace.

Day 3  Gym – 1 hr. Core, resistance & stretching.

Day 4  Run 5 miles steady pace include 8 intervals faster pace for 1 min each.

Day 5  Gym – 1 hr. Core, resistance & stretching.

Day 6  Rest day.

Day 7  Run 7 miles steady pace include small hills up and down.

Half Marathon Training Week 5

Day 1  Rest day.

Day 2  Run 5 miles easy, steady pace.

Day 3  Gym – 1 hr. Core, resistance & stretching.

Day 4  Run 5 miles increased pace include 8 intervals faster pace for 1 min each.

Day 5  Gym – 1 hr. Core, resistance & stretching.

Day 6  Rest day.

Day 7  Run 8.5 miles steady pace include small hills up and down.

 

 

Half Marathon Training Week 6

Day 1  Rest day.

Day 2  Run 5 miles easy, steady pace.

Day 3  Gym – 1 hr. Core, resistance & stretching.

Day 4  Run 6 miles increased pace include 8-10 intervals fast pace for 45 seconds each.

Day 5  Gym – 1 hr. Core, resistance & stretching.

Day 6  Rest day.

Day 7  Run 10 miles easy, steady pace include small hills up and down.

Half Marathon Training Week 7

Day 1  Rest day.

Day 2  Run 5 easy miles.

Day 3  Gym – 1 hr. Core, resistance & stretching.

Day 4  Run 7 miles increased pace include 8-10 intervals fast pace for 1 min each.

Day 5  Gym – 1 hr. Core, resistance & stretching.

Day 6  Rest day.

Day 7  Run same 10 miles and faster than last Day 7

Half Marathon Training Week 8

Day 1  Rest day.

Day 2  Run 8 easy miles.

Day 3  Gym – 1 hr. Core, resistance & stretching.

Day 4  Run 8 miles increased pace include 8-10 intervals fast pace for 1 min each.

Day 5  Gym – 1 hr. Core, resistance & stretching.

Day 6  Rest day.

Day 7  Run 10 miles easy pace include 10 intervals fast pace for 1 min each. Include hill work.

Half Marathon Training Week 9

Day 1  Rest day.

Day 2  Run 3 or 4 easy miles.

Day 3  Gym – 45 mins. Core, light resistance & stretching.

Day 4  Run 4 or 5 miles increased pace include 4-5 intervals fast pace for 1 min each.

Day 5  Gym – 30 mins. Core & stretching.

Day 6  Rest day.

Day 7  Half Marathon Day. Enjoy and run like the wind…

Post Race:

Drink, eat and be merry. You deserve it.
Don’t forget that massage to enhance your recovery process.

The Tortoise And The Hare:

You learned this valuable lesson as a child, remember it and apply to your race.