Half Marathon Training Plan
[1:40 Finishing Time] 7:35 Pace
Important Reminders: Before you start this schedule you should have built a
solid running base of running 3-5 miles at a time at least 3 times a week for
6-12 months.
Week
Sun.
Mon.
Tues.
Wednesday
Thursday Friday
Saturday
Total
1
Rest
7 easy
XT
6 tempo @7:15
5 easy
XT/REST
9 @8:35
27
2
Rest
6 easy
XT
7 MR @7:05
4 easy
XT/REST
11 @8:25
28
3
Rest
6 easy
XT
6 hill
5 easy
XT/REST
13 @8:20
30
4
Rest
7 easy
XT
7 tempo @7:10
4 easy
XT/REST
14 @8:25
32
5
Rest
7 easy
XT
6 MR @7:00
5 easy
XT/REST
10 @8:15
28
6
Rest
6 easy
XT
6 hill
4 easy
XT/REST
13 @8:20
29
7
Rest
6 easy
XT
6 tempo @7:05
4 easy
XT/REST
14 @8:15
30
8
Rest
7 easy
XT
6 MR @6:55
5 easy
XT/REST
10 @8:05
28
9
Rest
6 easy
XT
7 hill
4 easy
XT/REST
12 @7:55
29
10
Rest
6 easy
XT
8 ladder
4 easy
XT/REST
14 @8:00
32
11
Rest
6 easy
XT
7 tempo @7:00
4 easy
XT/REST
9 @7:45
27
12
Rest
6 MR
@6:50
Light
XT
5 easy
4 easy
REST
13.1
28.1
@7:35
TRAINING NOTES: ______________________________________________________________
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General Disclaimer: This training plan assumes that you are in good health
and have medical clearance to begin. Always allow proper time for training and
do not skip any weeks. Remember, you can’t cram for a marathon.
Marathon Training Academy ©
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Training Plan Detailed EXPLANATION
Rest Day
On your rest day there should be no strenuous exercise or activities. Gentle
walking or cycling is okay. You may change your rest day to Monday if you do
your long run on Sunday. Simply shift each day of this schedule to the right.
Easy Run (Pace = 8:35-9:05)
Warm up by walking for 5 minutes then run your daily mileage. Your pace
should be conversational (you’re able to say a few words to a sentence while
running) with maximum heart rate between 60-75%. Don’t give in to the
temptation to run too fast. Cool down by walking for 5 minutes. Do stretching
routine for 5-10 minutes. Optional exercises: Lower body weights: do 3 sets of
12 of the following: lunges, squats, calf raises (use hand weights or dumbbells
to make the routine more challenging).
XT (Cross-Train)
Recommended- power yoga 30-60 minutes which should include core routine of
the following exercises: Half plank, side plank (left and right), superman, heel
press (lie on back w/ legs pointing to ceiling, contract abs and push heels to
ceiling), bird dog (left and right). Perform each exercise for 30-60 seconds and
work up to 90 seconds. Repeat routine two times. Other recommended low
impact exercises include cycling/spinning, swimming, rowing, Pilates, circuit
training and strength training.
Speed or Hill Work
Look on schedule to see which workout is on the calendar. Here is an
explanation of the terms you’ll find on your training plan.
✓ Hill- Warm up by running easy for 1 mile on flat incline. Find a hill or hilly
area and run up and down hill for X miles. Cool down by running easy for
last 1 mile. Example: total mileage for day= 6 (1 mile warm-up, 4 miles hill
repeats, 1 mile cool down). If you live in a flat area you can also do this
workout on a treadmill. Simply set the incline to 2%+ for the hill portion of
your workout (example- 1 mile warm up at 0% incline, 800 meters @ 2%, 400
m. @ 1%, 800m @2%, 400 m @1%, 800m @2.5%, 400 m@1%, 800m @2.5%, 400
m@1%, 1200 m@2%, 400m@1%, 1 mile cool down).
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✓ Tempo- Warm up by running easy for 1 mile. Run X miles at moderately
hard pace (pace on schedule or 75-85% maximum heart rate). Cool down by
running easy for 1 mile. Example- Total mileage 6 (1 mile warm-up, 4 miles
tempo, 1 mile cool-down).
✓ Mile repeats (MR)- Warm up by running easy for 1 mile. Run 1 mile hard
(pace on schedule) with 400m (or .25 mile) recovery after, repeat. Finish
with 1 mile easy cool-down run. Example- total miles to run=7 (1 mile easy,
1 mile hard, 400m recovery jog, 1 mile hard, 400m recovery jog, 1 mile
hard, 400m recovery jog, 1 mile hard, 400 m recovery jog, 1 mile cool
down).
✓ Ladder Workout – This speed workout needs to be done at a running track.
Remember, 1 time around the track equals 400 meters. The ladder workout
adds up to 8 miles.
o Run 2 miles easy to warm up.
o 400 meters moderately hard (in 1 min 40 seconds)
o 400 meters easy
o 800 meters moderately hard (in 3 min 20 seconds)
o 400 meters easy
o 1,200 meters moderately hard (in 5 min 00 seconds)
o 400 meters easy
o 1,600 meters moderately hard (in 6 min 40 seconds)
o 400 meters easy
o 1,200 meters moderately hard (in 5 min 00 seconds)
o 400 meters easy
o 800 meters moderately hard (in 3 min 20 seconds)
o 400 meters easy
o 400 meters moderately hard (1 min 40 seconds)
o 800 meters cool down
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Long Run (Pace designated on plan)
This is the single most important running workout of the week. The long run
should be performed at conversational pace.
Warm up by walking for 5 minutes, run mileage, and cool down by walking for 5
minutes. Perform stretching routine afterward. Make sure to refuel with a
combination of carbohydrates and protein (around 200 calories) within 30-60
minutes of finishing run. Example (glass of low-fat chocolate milk or Hammer
Recoverite). An ice bath or ice pack to any sore or swollen lower extremities
may be used within the first 12 hours. Consider taking a short nap or putting
your feet up a couple of hours after your long run. Sequence of events after
finishing long run (1) refuel, (2) stretch, (3) shower, (4) eat, (5) ice, and (6)
rest.
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THE SCIENCE Behind the Plan
Gradual Building Long Run
The long run is undoubtedly the most important aspect of training for
a marathon. There is no way around it, you will have to build up your
ability to run long. Like the foundation of a building, a solid running base
is the only way to end up with a great product (crossing the finish line).
"The long run is what puts the tiger in the cat." Bill Squires
One benefit of doing regular long runs is that they build the necessary
endurance to complete the distance. Over time long runs will also help
you develop mental toughness, coping skills, and confidence. You have to
reach inside and find that mental and physical toughness and the long run
will prepare you for this.
This plan will progressively build on the long run a few miles/kilometers
each week. It will also include “step down” weeks where you will back off
the mileage building to give your body a break. Don’t skip the step down
week and try to cram in more miles. Over time this could lead to
overtraining and injury. The Right Number of Running Days for Your Body
This plan will have you running fewer days per week than most.
Many plans call for 6-7 days but this puts you at a greater risk of injury. I
prefer fewer days with balanced cross-training in between. Know your
running threshold and don’t push too far above it. It’s not often easy to
figure out how much is too much. If you start to notice signs of
overtraining or nagging injuries, you may be pushing past your running
threshold. If you are a new runner remember that you are at greater risk. Overtraining is where your exercise level is too much for your body to deal
with. Running too much, too hard, or trying to do too much in a short
period of time for your fitness level without proper recovery time will lead
to overtraining. Have a lifetime fitness mentality. Look beyond your
training schedule or race. Don’t be a “one shot wonder.” If you take care
of your body it will perform well for you over many decades.
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Focused Cross-Training
Training will require a lot of running, but other exercises need to be
incorporated into your training regimen to ensure that you cross the finish
line strong and healthy. Too many runners put all their focus on running
and neglect other valuable training techniques.
Everyone has a mileage threshold that their body can handle. If they go
over this level they start to have an increase in injuries and may get burnt
out. To combat these problems almost every reputable running expert
recommends focused cross-training. Even elite runners who routinely log
100+ miles per week take time for cross training in their schedule.
Cross-training is a great way to condition different muscle groups, develop
a new set of skills, and reduce boredom that creeps in after months of the
same exercise routines. Cross-training also allows you the ability to vary
the stress placed on specific muscles and your cardiovascular system.
After months of the same movements your body becomes extremely
efficient at performing those movements. It limits the amount of overall
fitness you possess and reduces the actual conditioning you get while
training. Rather than continuing to improve, you simply maintain a certain
level of fitness. Cross-training is also necessary to reduce the risk of injury
from repetitive strain or overuse. Rest Days
Rest may be one of the most overlooked components to a good
training plan. The simple fact is that you won’t get stronger or be
adequately prepared for your race without rest days. When you take these
rest days is up to you, but be sure to rest. Some runners like to take their
rest day before their long run and others prefer to rest after their long run.
Figure out what works best for your body and do that.
If you’ve been doing focused speed training you may need to take a day
off or do some light cross training. You will feel refreshed when you run
again and your body will thank you. Sometimes less is more. Rest days
help prevent overuse injuries, restore glycogen stores, prevent mental
burnout, build strength, and reduce fatigue.
For those afraid that their level of fitness will suffer if they rest, the
opposite is true. Years of research disproves the notion that a day off
wrecks fitness. The loss of fitness and performance that occurs when you
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stop working out doesn’t happen until you take off more than two weeks.
Regular rest lets your body adapt to the work and improve. Without
recovery, your body may seem to adapt in the short-term, but ultimately it
will fail. The Taper
If you ask just about any long distance runner what the hardest part
of training was, after mentioning the long runs, they just might say "the
taper." Tapering refers to reducing your training load for a period of time
leading up to your race. Research shows that a period of rest before
racing actually increases the athlete’s level of fitness and can boost their
performance by 3%. "Tapering" was a term coined in 1947 by two coaches of the Australian
Olympic Swim Team. Coach Forbes Carlile and physiology professor
Frank Cotton found that their athletes performed better when their training
was eased up three weeks before the race. Many years later it was found
that the same holds true for distance runners.
During your training the body may have been depleted of its enzyme,
glycogen, and hormonal stores. Tapering allows for replenishing these
reserves and encourages the repairing of muscle tissue to give that natural
resilience back. Owen Anderson, Ph.D., editor of Running Research
News, says, "Scientific evidence suggests that temporary training
reductions bolster leg muscle power, reduce lactic acid production, and
carve precious minutes off race times. In contrast, hard workouts just
before a race can produce nagging injuries and deplete leg muscles of
their key fuel for running--glycogen." During the last two weeks of your
training plan there will be a gradual decrease in mileage. The last week of
your taper is the time to do easy runs.
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Fueling Recommendations
Hammer Nutrition
If you’re looking for a solid traditional fueling
approach I recommend the fueling products from Hammer Nutrition. They
provide a wide variety of natural fueling and nutrition options to give you a
great marathon training experience. To receive 15% off your first order you may use the following referral
number: http://www.hammernutrition.com/affiliates/186409/
• Hammer Gels- Provides stable energy for your fueling needs.
• Perpetuem- This fuel has a combination of carbohydrates and protein
to help protect muscle tissue while running long distance.
• Endurolytes- This is a great full spectrum electrolyte formula that will
help you avoid muscle cramps. Comes in capsules, powder, or
effervescent Fizz.
• Recoverite- Works to decrease muscle soreness, help you bounce back
more quickly, and replenishes glycogen stores. Best taken within 30-60
minutes of finishing your workout.
Generation Ucan
If you’re interested in fat adaptation and the low
carb, low sugar lifestyle I recommend Generation Ucan. Their SuperStarch
fuel is a natural, slow-releasing carbohydrate that keeps blood sugar
stable and delivers steady energy for your brain and body. Use this link to save 15% https://www.generationucan.com/mta/
• Start with a sample pack and experiment with their flavors. It comes in
powder form and you mix with water. You can take before, during, and
after runs of 1 hour or greater.
• Their snack bars are great for fueling shorter runs and workouts.
• Their Ucan Hydrate is an electrolyte replacement powder you mix with
water. This replenishes nutrients lost in sweating. Marathon Training Academy ©
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Frequently Asked Questions
Can I move my days around?
Yes, you can move your rest days around to better fit your time
constraints. Just don’t run more than 2 days in a row before taking a day
for light cross-training or rest. Be sure to listen to your body.
What if I miss a week?
If you have a solid running base and don’t have the total weeks to train
you can jump into the training plan at the appropriate number of weeks out
from your race. Everyone gets sick or misses a week of training on
occasion. Simply skip the week you missed and continue on with the
appropriate week of training.
What if I feel an injury crop up?
It’s better to take an extra rest day(s) and back off your training to make
sure if doesn’t get worse than push through injury. Consult with a medical
professional as soon as possible and continue doing low impact crosstraining as indicated.
What amount of milage should I maintain until I start this plan?
You should be able to run 27-32 miles per week fairly easily before starting
this plan.
Be sure to let us know how your race goes and
remember . . . YOU HAVE WHAT IT TAKES! -Trevor and Angie
Marathon Training Academy ©
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