Anyone Experienced with Half Marathons and Training Plans?

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OtterAmber
OtterAmber Posts: 49 Member
in Fitness and Exercise
Hello!!

I've ran a few half marathons, in the past few years... I've been typically about the 3:30 time frame. My best time was 3:08 using the run walk method, 3:1. I did 13 min miles, until the last two miles. :( My previous plans have typically gone up to 10 miles, so this time I want to go farther in training.

I just got into a half for October. For my training plan this year. My goal is a sub 3 hour. 12 min/mile run for 3 minutes followed by 1 minute fast walk hopefully average 13 minutes per mile. I've come up with the following:
Mondays and Wednesdays are walking, Tuesdays and Thursdays are runs, Friday and Sunday are off completely.

Week M T W Th F S Sun Total Miles Monday Starting Percent Increase
1 1.0 0.8 2.0 1.0 1.0 5.75 7/1/2013
2 1.0 2.0 2.0 2.5 2.0 9.50 7/8/2013 65%
3 2.0 2.0 2.0 2.5 3.0 11.50 7/15/2013 21%
4 2.0 2.0 2.0 2.5 4.0 12.50 7/22/2013 9%
5 2.0 2.0 2.0 2.5 5.0 13.50 7/29/2013 8%
6 2.0 2.0 2.0 2.5 6.0 14.50 8/5/2013 7%
7 2.0 2.5 2.0 2.5 7.0 16.00 8/12/2013 10%
8 2.0 2.5 2.0 2.5 8.0 17.00 8/19/2013 6%
9 2.0 2.5 2.0 2.5 9.0 18.00 8/26/2013 6%
10 2.0 2.5 2.0 2.5 10.0 19.00 9/2/2013 6%
11 2.0 2.5 2.0 2.5 11.0 20.00 9/9/2013 5%
12 2.0 2.5 2.0 2.5 11.5 20.50 9/16/2013 3%
13 2.0 2.5 2.0 2.5 12.0 21.00 9/23/2013 2%
14 2.0 2.5 2.0 2.5 12.5 21.50 9/30/2013 2%
15 2.0 2.5 2.0 2.5 13.0 22.00 10/7/2013 2%
16 2.0 2.5 2.0 2.5 12.0 21.00 10/14/2013 -5%
17 2.0 2.5 2.0 2.5 13.1*22.10 10/21/2013 5%

Anyone have any feedback?
Edit:
I apologize all my formatting went away :(
I posted my plan here:

https://docs.google.com/file/d/0B-w6BvIhJxJIR1FnV3VrZGd0OHc/edit?usp=sharing

Replies

  • GlassSlipperGurl
    GlassSlipperGurl Posts: 117 Member
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    Vhttp://www.breastcancermarathon.com/pdf/2014_Schedule_FullOctH.pdf

    Here is the Galloway Training Group in my area's Training schedule leading up to the race in Feb...they have the 1/2 and the full schedule listed.
  • GlassSlipperGurl
    GlassSlipperGurl Posts: 117 Member
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    oops
  • GlassSlipperGurl
    GlassSlipperGurl Posts: 117 Member
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    When my friend and I trained for our first half we used a schedule that looked alot like yours...worked for us. We trained at the 3:1 pace as well. First 1/2 was 2:58 time and second was 2:42 :)
  • blgerig
    blgerig Posts: 174 Member
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    I have done 4 half marathons (last one at 2:13, but first one around 3:05) and have used the Hal Higdon training programs most recently: http://www.halhigdon.com/training/51130/Half-Marathon-Training-Guide

    I think tackling 12-13 miles in training instead of just going up to 10 is helpful. Let me know if you have any questions! Best of luck!
  • berlynn_j
    berlynn_j Posts: 299 Member
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    I used the training schedule I found at marathon rookie:
    http://www.marathonrookie.com/half-marathon-training.html

    I went from my longest distance being 5 miles to 12 miles in 10 weeks, then I completed the 13.1 for my half in 2:30 (I wanted it to be less but I was used to running on the road and this half was on a trail with steps, tree roots, and concrete lattices so it slowed me down some).

    Now I never did run/walk intervals. My goal was to the run the whole time and the schedule I used was for someone who was already able to run at least 5 miles at a time. I just can't do intervals, if I stop to walk then I'm done for. I have to keep moving. I don't know if this schedule would be good for you if you are planning to do run/walk intervals instead of a steady paced run the whole time.

    Whatever you decide I wish you luck! And I am sure you will meet your goal :).
  • OtterAmber
    OtterAmber Posts: 49 Member
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    I apologize all my formatting went away :(
    I posted my plan here:

    https://docs.google.com/file/d/0B-w6BvIhJxJIR1FnV3VrZGd0OHc/edit?usp=sharing
  • fabiomuralha
    fabiomuralha Posts: 114 Member
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    Why suffer like that? For me we can't say that is an overcoming but we can say than you are punishing your body. I believe that any runner must start from the beginning .. 5k ... 8k .. 10k ... 10 miles... half and finally a marathon....

    To run half's and marathon's you should know your body, your pace how to run how to be hydrated ....

    I see a lot of people who start to run and in a year already want to run a marathon.. sure, that can happen with those who have the gift of running but almost all of us don't have! So, don't rush the things...

    It's just my opinion , and please, don't get me wrong if you want to run... go there and run! :wink:
  • 99clmsntgr
    99clmsntgr Posts: 777 Member
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    I use Runners World Smart Coach. You can input what your most current completion time is, targeted training and what your goal race date is and it comes up with a training plan for you. Right now my current plan has me running two days of easy run, one day of speed training and one day of slow distance. As an example, here's last week and this week:

    WEEK 2: 17 Mi
    Mon Jun 24 Easy Run Dist: 3 Mi @10:28
    Wed Jun 26 Speedwork Dist: 4 Mi, inc Warm; 2x1600 in 8:23 w/800 jogs; Cool
    Thu Jun 27 Easy Run Dist: 2 Mi @10:28
    Sat Jun 29 Long Run Dist: 8 Mi @10:28

    WEEK 3: 18 Mi
    Mon Jul 1 Easy Run Dist: 2 Mi @10:26
    Wed Jul 3 Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 8:51; Cool
    Thu Jul 4 Easy Run Dist: 2 Mi @10:26
    Sat Jul 6 Long Run Dist: 9 Mi @10:26

    http://smartcoach.runnersworld.com/smartcoach/
  • OtterAmber
    OtterAmber Posts: 49 Member
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    When my friend and I trained for our first half we used a schedule that looked alot like yours...worked for us. We trained at the 3:1 pace as well. First 1/2 was 2:58 time and second was 2:42 :)

    Im curious what your running pace was for your 3:1's. Thank you for all the information it is very helpful! thank you!
  • katy_ziats
    katy_ziats Posts: 9 Member
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    Just out of curiosity... do your knees ever hurt from doing the walk run?


    Last year I did the half in Pittsburgh in 2:30:00 and i was going to try the walk run, but when i was trining with it my knees would hurt really bad...

    Sorry this did not really answer your question....

    But I normally would run more than walk during the training and I took 30 minutes off of my time. And I just gradually built the miles as I ran, no more than 10% each week. with rest days 2 times a week, and one longer run a week... if this makes any sense....
  • katy_ziats
    katy_ziats Posts: 9 Member
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    I have done 4 half marathons (last one at 2:13, but first one around 3:05) and have used the Hal Higdon training programs most recently: http://www.halhigdon.com/training/51130/Half-Marathon-Training-Guide

    I think tackling 12-13 miles in training instead of just going up to 10 is helpful. Let me know if you have any questions! Best of luck!

    Such a great plan!!!!
  • OtterAmber
    OtterAmber Posts: 49 Member
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    I was always a slow half marathoner. Then I started using Run Less, Run Faster and my times increased dramatically. My cross training days were strength training with a personal trainer. I went from a 12:30ish min mile to a 9:45 min mile. This was a few years ago before baby, but it worked very well for me.

    http://amzn.com/159486649X

    Also, I think you need some back down runs in there. There is really no reason to go up to 22 miles for a half. 10 miles is sufficient, but 15 is better. You only have one back down and that is the 2nd to the last week. You should have a back down every 4 weeks or so. It gives your body much needed recovery after logging all those miles.

    Just some ideas! Good luck with your half and have fun! :)

    Thank you for the suggestion I will look into that book! I would love to get beyond the 3 hour mark.
  • OtterAmber
    OtterAmber Posts: 49 Member
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    Just out of curiosity... do your knees ever hurt from doing the walk run?

    No I did not have knee problems. The walk always gives me a chance to get accumulated, so as long as i stretch I am ok.
  • lucyprunner
    lucyprunner Posts: 55
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    Hi there,
    I use Hal higdon's schedules. I only run 3 times a week :)
  • Lisah8969
    Lisah8969 Posts: 1,247 Member
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    I have used the Galloway program in the past and have just adjusted it over the years to fit what I want to do. I have done 5 Halfs...my best time for the first 4 was 3:20. For the last one, I has finally lost about 55 pounds and did walk 4/run 1 for the whole thing and finished in 2:55. My next one is in December and I hope to complete doing walk 3/run 2 and take off another 10 minutes or so.
  • scottb81
    scottb81 Posts: 2,538 Member
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    I train people using the Galloway run/walk method and made myself a run/walk pace calculator.

    If you run 3 min @ 12:00/mi and walk 1 min @ 16:00 min/mi your adjusted pace will be 12:48 min/mi and your half marathon time will be 2:47:41.
  • OtterAmber
    OtterAmber Posts: 49 Member
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    I train people using the Galloway run/walk method and made myself a run/walk pace calculator.

    If you run 3 min @ 12:00/mi and walk 1 min @ 16:00 min/mi your adjusted pace will be 12:48 min/mi and your half marathon time will be 2:47:41.

    Thanks everyone.
    I'm definitely going to look into the Galloway plan,

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