Half Marathon Plan (Read 512 times)

When you looking at running your first HM? When I did my first half marathon last year (April 2007), I did not execute my plan well. I think I was wanting to focus on doing several 5/K10K easy runs each week and at least one run of Half Marathon length before my race attempt. If you google half marathon training plans, you should be able to find one that suits you. If you're close to the DFW metroplex, a group of us is going to get together for the Fort Worth 10K Zoo run as a team. For more details check out this link.

Humble, Work your way up gradually to the below..... Day 1 3-6 miles at comfortable pace (2 min slower than 5K pace) Day 2 7-9 miles with middle 3-6 miles at a bit faster pace like 50-60 sec. slower than your 5K pace and then in cooldown miles do 4-8 100M quick striders with full recovery between Day 3 3-6 miles comfortable Day 4 8-12 miles w/ last 2-3 miles at a faster pace if feeling good. Doesn't have to be killer. Listen to your body. If feeling good the last mile or two go a bit faster. Finish w/ 4-8 striders Progress with the plan. Working up to 30-35 miles per week will be sufficient. Certainly, you can do more miles but will need to add days per week. Your choice. Progress slowly. Maybe now your EZ runs are 3 miles but in 4 weeks they will be 4 miles. Add 1/2 mile mile per week to the two longer runs. Start with 4 striders and progress each week. On day 2 you start with 2 faster miles but in 6-8 weeks your are doing 4-5 miles a bit faster. Putting your effort in the two bigger work outs per week will pay off. The other runs are just comfortable runs to get in the miles. The other days are "the work outs". When you race 5ks, 10ks etc, cut the faster miles out of day 2 and make the race day this type of run or your long run with with slow miles before and after.

Thanks for the info. This will help me decide which way I need to go.