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Thursday, September 27, 2012

Thursday Training: The 1/2 Marathon Plan

It's no lie that I'm training for a 1/2 marathon. Well, actually two of them.  And the first part of the plan is not to die.  But, the second part is a little more structured and planned. 

When I first started on this 1/2 marathon journey, I really never thought I'd do it.  It was a brilliant stupid idea I had one night.  I never thought I'd really be training for it until the months started passing and the road race series I'd signed up for was getting to that point.  Things really got real when I ran 7 miles a few weeks back, then 8 miles and so on....

A few months ago, I looked up and printed off this 1/2 marathon training schedule.  This was my first time attempting such a thing and I had no clue where to start.  I started trying to follow it and it's really helped.  I don't follow it to a "T" every week, but I try.

For example, two weeks ago I needed to run the Cooper Young 4-miler on Friday so that moved my long run to Sunday.  I have to juggle a few things around this week because of my schedule, but I make sure that I am getting in my two 4 mile runs and my long 9 mile run as well as my rest days and Pure Barre.  You do what you have to do.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 2 mi Rest 2.5 mi Rest 3 mi 20-30 min EZ run or cross-train
2 Rest 2 miles Rest 3 mi CT or Rest 4 mi 20-30 min EZ run or cross-train
3 Rest 2.5 mi CT 3 mi Rest 5 mi 20-30 min EZ run or cross-train
4 Rest 3 mi CT 4 mi Rest 6 mi 20-30 min EZ run or cross-train
5 Rest 3 mi CT 3 mi Rest 7 mi 30 min EZ run or cross-train
6 Rest 4 mi CT 4 mi Rest 8 mi 30 min EZ run or cross-train
7 Rest 4 mi Rest 4 mi CT 9 mi 30 min EZ run or cross-train
8 Rest 4 mi CT 3 mi Rest 10 mi 30 min EZ run or cross-train
9 Rest 5 mi CT 4 mi Rest 11 mi Rest
10 30 min EZ run or cross-train 4 mi Rest 3 mi CT 12 mi 30 min EZ run or cross-train
11 Rest CT Rest 3 mi CT 5 mi 30 min EZ run or cross-train
12 Rest 2 mi 20 minutes Rest 20 minutes Race Day! Rest Day!

If you ever get the idea to run a 1/2 marathon, I highly recommend this plan. It's gotten me more than halfway through and I am almost ready to see the end results!

14 comments:

Courtney said...

Very similar to what I did--it works!:)

ty said...

I wish I would have had a plan when I did the very first half ... it just nearly killed me.

You live, you learn :)

Kristen :) said...

Two halfs - you rock!!! Is your second one the St. Jude??

Carolyn said...

You're insane. But you can do it! :)

Kelly said...

That's the plan I'm using too!!! You, me and Christin need to get together and run!

aimee jones said...

I just started running again, partly because of you! I am loving it! I told my husband that I crave running now, lol! I am doing my first 5k in over 12yrs next month!

Jenny said...

Thanks for posting! Been looking for something since I mastered the couch25K plan! will have to give this a try now! Good luck

Leigh said...

Woo hoo for half marathon training! My first two half marathons, I trained using the Hal Higdon plan. I ended burning out from it (was running 4 days per week) and stopped running for a while. Got my mojo back and have been using a plan that I made for myself. It's 10 weeks (used it once and it worked perfectly for me!) and incorporates speed training and my CrossFit. I run 3 days, CrossFit 3 days and rest one :) Can't wait to see how your half goes!

Melanie said...

That's awesome! I am training for a 1/2 and a 10 miler next month (holy crap...that's so soon!). I use a similar training schedule - mine is by Hal Higdon (sp?). His is great. I have been running 1/2 marathons since 2009 and his schedule has been great. So far, I have run all of my 1/2s in under 2 hours!
Good luck!!! I can't wait to continue reading about your journey!

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Shari said...

You are such a rockstar my friend.

Neely said...

You're amazing!

Kristin said...

Hi there! Just found you from Casey at "We Took The Road Less Traveled", and I've had such a lovely visit here. So nice to "meet" you. First of all I am NOT a runner. Just so we have that out in the open...but I hope we can still be friends :-). Exciting to read about your journey to adopt! Sounds like you're in a busy, but wonderful season of life. - I hope your day has been a good one!

KRISTIN said...

I am SO impressed...I remember the days when we would complain about running a mile, and now look at you! It gives me hope that maybe just maybe I could be a runner someday. :) Good luck with the rest of training!

Meghan said...

I am on a very similar plan myself, and it's always worked in the past! Best of luck to you!