Questions for training a half marathon - not my first

nyy03

So I posted this in a group forum with no response, hopefully I'll get some here.

OK, so I've decided to train for the 1:45 to 2:00 finish for the half marathon. I've trained before but really by just upping the mileage with no hills or speedwork. So my question is...Tesdays I have the following. Tempo Runs are pretty self explanatory as well as the Interval Runs. I'm not sure about the Hills or Fartlek Runs. It shows '5 miles 5R Hills'. So how I take it is that I run all together 5 miles and then halfway through I run up a hill for 45-50 seconds 5x. I don't really get it. Am I reading too much into it? Now for the Fartlek, I kinda get it but when it says to do 2 min surges, do I run at a faster pace.

TEMPO RUNS: do 2km or more easy warmup, then (the km # above) at a faster pace (harder to talk during), then 2k cool down
HILLS: 1-2k warm-up then the R# above in 45-50 second surges uphill... rest by jogging down/ do 1k cool down
SPEED/FARTLEK RUNS: 8x2s = Warmup then 8 repeats of 2min. surges on flat terrain/jog recovery/cool down
INTERVAL RUNS: do Warm-up then whatever distance & no. of repeats at 5-6min/km), with a 2min rest (walk or jog) in between

Hope all this makes sense and you can make more sense out of it for me.

Thanks

rybo

The hill day, I would read as you do a warm up, then 5 runs up the hill, with an easy jog/walk back down, then a short cool down. No specific total mileage goal.

Fartleks are supposed to be random. Where you put in bursts of speed at random times and for random distances. As you are jogging, you "sprint" to the next tree or light pole. But they way they seem to have it, you do hard runs of 2 minutes, then slow reccovery jogs until your breathing is back down.

maemiller

what training plan are you using?

nyy03

Thanks rybo.

This is the website for the training. I'm running a half in Toronto and this is what they have on their website.

http://www.towomensruns.com/images/145-2hrs-17wks.pdf