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Half Marathon Training Plan.......finially

Friday, January 23, 2009

I've finally got my half marathon training program figured out. I've kind of combined the Hal Higdons and runners world programs and changed a few things to make it work for me. I've got 33 weeks until the half marathon I am planning to do but I have the program going for 20 weeks because I would like to find something a little sooner than September. I'm posting the full 20 week program here but will also be posting every week individually along with how the week went and what i actually did. I did this last year for my 5-k training and found it was a great way to keep myself accountable, motivated and on track.
so far these are the races i plan on doing but nothing is set in stone yet:

Pine Line 5K 4/25/2009
( I want to beat my time last year of 28:48)

~Colby Cheese days 10K 7/18/2009 (not quite sure about the date here, if it is the previous weekend I wont be able to run it)

~ Fox Cities Marathon Half marathon 9/20/09 (I would like to find a different half as this is a really bad weekend but if I have too, Ill make it work)


Here's the plan:

The Plan

Week 1

Monday: strength train / 30 min cross training
Tuesday: 2 mile run
Wednesday: strength train/intervals
Thursday: 2 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 2 mile run

Week 2

Monday: strength train / 30 min cross training
Tuesday: 2 mile run
Wednesday: strength train/intervals
Thursday: 2 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 2.5 mile run


Week 3

Monday: strength train / 35 min cross training
Tuesday: 2.5 mile run
Wednesday: strength train/intervals
Thursday: 2 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 3 mile run

Week 4

Monday: strength train / 35 min cross training
Tuesday: 2.5 mile run
Wednesday: strength train/intervals
Thursday: 2 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 3.5 mile run

Week 5

Monday: strength train / 40 min cross training
Tuesday: 2.5 mile run
Wednesday: strength train/intervals
Thursday: 2 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 4 mile run

Week 6

Monday: strength train / 40 min cross training
Tuesday: 3 mile run
Wednesday: strength train/intervals
Thursday: 2 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 4 mile run

Week 7

Monday: strength train / 45 min cross training
Tuesday: 3 mile run
Wednesday: strength train/intervals
Thursday: 2 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 4.5 mile run

Week 8

Monday: strength train / 40 min cross training
Tuesday: 3 mile run
Wednesday: strength train/intervals
Thursday: 2 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 4.5 mile run

Week 9

Monday: strength train / 45 min cross training
Tuesday: 3 mile run
Wednesday: strength train/ 2 mile run
Thursday: 3 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 4.5 mile run

Week 10

Monday: strength train / 40 min cross training
Tuesday: 3 mile run
Wednesday: strength train/ 2 mile run
Thursday: 3 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 4.5 mile run

Week 11

Monday: strength train / 40 min cross training
Tuesday: 3.5 mile run
Wednesday: strength train/ 2 mile run
Thursday: 3.5 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 5 mile run

Week 12

Monday: strength train / 40 min cross training
Tuesday: 3.5 mile run
Wednesday: strength train/ 2 mile run
Thursday: 3.5 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 5 mile run

Week 13

Monday: strength train / 40 min cross training
Tuesday: 4 mile run
Wednesday: strength train/ 2 mile run
Thursday: 4 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 6 mile run

Week 14

Monday: strength train / 40 min cross training
Tuesday: 4mile run
Wednesday: strength train/ 2 mile run
Thursday: 4 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 6 mile run

Week 15

Monday: strength train / 50 min cross training
Tuesday: 4.5 mile run
Wednesday: strength train/ 3 mile run
Thursday: 4.5 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 7 mile run

Week 16

Monday: strength train / 50 min cross training
Tuesday: 4.5 mile run
Wednesday: strength train/ 3 mile run
Thursday: 4.5 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 8 mile run

Week 17

Monday: strength train / 50 min cross training
Tuesday: 5 mile run
Wednesday: strength train/ 3 mile run
Thursday: 5 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 8.5 mile run

Week 18

Monday: strength train / 60 min cross training
Tuesday: 5 mile run
Wednesday: strength train/ 3 mile run
Thursday: 5 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 9 mile run


Week 19

Monday: strength train / 60 min cross training
Tuesday: 5mile run
Wednesday: strength train/ 3 mile run
Thursday: 5 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday:10 mile run

Week 20

Monday: strength train / 60 min cross training
Tuesday: 5 mile run
Wednesday: strength train/ 3 mile run
Thursday: 5 mile run
Friday: Strength train/ intervals
Saturday: Rest
Sunday: 10 mile run












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