Although we assume you've run a 10k race before or have run nearly the amount of miles up to a half marathon. For this plan we're going to assume you currently run for 30 minutes 3 or more times per week. This plan will take many weeks to get the desired half marathon distance. We shall stick with the running for minutes time plan for the long run. Always modify part of the plan for your fitness level or if you've found some of the plan easy or hard.
We have incorporated some outside running, race pace and cross training. If you're not entering a half marathon to be run outside then ignore the run outside instruction. The most important part of the plan is when it approaches the race itself. There will be some reduction in time running so as to prepare for the final race or half marathon distance.
We have 2 rest days. On one of them you may introduce some strength training, we would advise the Friday so you still have the rest following the long run. Don't overdo the strength training, just some injury prevention work on your legs. That rest is needed to help your muscles recover. As always make sure you're hydrated and consider a sports drink or energy gel half way through or when you reach 60 minutes.
- CT & LCT - This is a cross training day. You still need to do a cardio workout but the equipment changes. Try an elliptical, bike or swim on these days. LCT means a light cross training session to ease you into the long run on Sunday.
- O - This means try and do this run outside. We recommend one a week or more if possible. Only if your half marathon race is outside.
- RP - Run at race pace or faster when you see these initials on a day. This will help improve your time. These will be low in mileage to really allow the pace to be quick.
|1||Rest||2 mile O||CT||2 mile RP||Rest||LCT||30 minutes|
|2||Rest||3 miles O||CT||2 miles RP||Rest||LCT||40 minutes|
|3||Rest||4 miles O||CT||3 miles RP||Rest||LCT||50 minutes|
|4||Rest||5 miles O||CT||3 miles RP||Rest||LCT||60 minutes|
|5||Rest||6 miles O||CT||4 miles RP||Rest||LCT||70 minutes|
|6||Rest||7 miles O||CT||4 miles RP||Rest||LCT||80 minutes|
|7||Rest||8 miles O||CT||5 miles RP||Rest||LCT||90 minutes|
|8||Rest||8 miles O||CT||5 miles RP||Rest||LCT||100 minutes|
|9||Rest||8 miles O||CT||5 miles RP||Rest||LCT||110 minutes|
|10||Rest||9 miles O||CT||5 miles RP||Rest||LCT||120 minutes|
|11||Rest||8 miles O||CT||5 miles RP||Rest||LCT||130 minutes|
|12||Rest||8 miles O||CT||5 miles RP||Rest||LCT||80 minutes|
|13||Rest||6 miles O||CT||4 miles||Rest||Rest||Half Marathon|
For some runners who run a bit quicker than this plan allows. Adjust the minutes spent running on your long run on Sunday to match your own ability. Just make sure the highest minutes spent running ends up being about 15 miles. We want it longer than the race distance to give your muscles the best preparation.
So there is your 13 week training plan. That is exactly 3 months or a quarter of a year. We think this gives you good time to prepare for such a distance. There is no speed work as such apart from your Thursday race pace. Feel free to substitute some other speed work on this day to help you run faster. Good luck for the distance and we'll see you when the next full marathon comes up!