Half Marathon training plan needed.

Hi, I have used both hal higden and the Bupa one from the website. Both did the job and the beginners ones only need you to run 3 -4 times a week.

Good luck with your training.

Good day all - I am currently on the search for a half marathon training plan and I can't find one that suits me so looking for recomendations.

I am a regular runner so not starting from nothing and I completed a half marathon in September last year. My goal this time is just to beat my time, which should be easy enough as I did a lot of walking breaks (2.27.19) so it's not like I am looking to set any world records here.

I've not been running that much lately and have only just introduced a little speedwork to my schedule. I tend to do one easy fun of about 3 - 4 miles, one long run at around 6 - 7 miles and one speedwork session at 2 - 3 miles per week at the moment (so around 10 - 15 miles total).

The half is still 3 months away so plenty of time to get up to speed I reckon.

Perhaps the reason I can't find a plan I like though is because I want to have my cake and eat it - the last plan I followed for my first half was pretty much everyday was about running, wether it be resting, running or stretching, every day was taken up with training for the half and I like to be able to do other things as well. I currently do Body Pump and Body Combat twice a week and Spin at least once a week and I'd like to be able to keep at least a few of those while training for the half.

So any suggestions?

Dump the speedwork completely and run more slow, easy miles. Get your long runs up to 2hrs/~15 miles (yes, longer than HM). 10-15 MPW does not warrant speedwork, and your aerobic base probably doesn't support it.

I like your program, 3 main things.

Low Aerobic fat-burning training from long run.
High Aerobic pace training from short run.
Interval training for strength pace improvements.

The biggest thing is confirming you get the most from those workouts, and great recovery from them, because that's going to be hampered while on a diet.

And most training programs you find are NOT setup for someone being in a diet with slower recovery. And as you found, all the running they do is too much while on a diet, at least compared to lighter program.

Considering the good recommendation to not increase mileage more than 10% weekly, do that increase only on the weekend longer run.
Make that per distance working up to 14 miles probably, go by HR to stay in lower Aerobic HR zone. Do the job/walk intervals during training if easier on the joints, totally valid method.
Leave the shorter run at 1 hr, I'd suggest setting goal at upper Aerobic HR zone. If you keep getting more fit, you'll increase the distance even at the same HR. That's fine.
Good strong intervals or hill sprints, not fartleks, for increasing muscle strength for what you need. Fartleks are good for training existing muscle how to go faster, but if you need more, it's not as effect as straight intervals.
1 hr total, but that should include 10 min warm-up and cool-down each, the remaining 40 min very strong.
If intervals, must be outside, go for HIIT.
10 min warm-up walk.
15 second all out as hard as you can go.
3 x as long so 45 sec on walking phase to recover well enough.
10 x that, so 10 min total.
Slow walk/jog for about 20 min recovery.
Then 1 min sprint as fast as you can, keep pace the same through the minute.
Then walk 1 min.
5 x that for 10 min.
10 min cool-down.

If you have some hills around, only need 1 good one, though 2 for variety is nice, you can alternate weeks between uphill sprints and HIIT.
Just need a decent steep hill for 30-45 sec hard push, then walk back down for recover for 90-135 sec, slow jog a bit and sprint up again.
Probably need 10 min warm-up and cool-down walk, and 10 min warm-up and cool-down jog, these are tough. That leaves 20 min of the hill sprints.

Need a rest day before and after the HIIT / hill sprint day. Gotta go in with full energy, and allow repair day after, though some walking would help recovery.

The above is take from a training program many years ago, leaving out a couple other runs that you could do, but might be hard to fit in.
You could do another aerobic workout, like Spin. But that's usually so intense, it would be hard to place it without messing up good training or recovery for the running. You don't want it the day before any of the runs, but you could do it the day after the 1 hr aerobic run. That doesn't need much recovery.

Or better, lift some weights on that day after, full body, to help retain muscle mass doing all this cardio while on a diet - you are primed for burning some off, and you don't want that.

^ Can you expand on why you think the speedwork isn't needed? Most plans I have seen have at least some speedwork in them. Thanks

And thanks all for the suggestions, I will check them out.

I don't think - I know It's not needed because you're mileage (aerobic capacity) is too low for it to be of any benefit. You said you run 10-15MPW and you ran/walked your last HM. You'd get more bang for your buck by adding more slow, easy runs, gradually increasing a weekly long run to 15-16mi, and keeping them all nice and easy (think 60-70% effort). I went an entire year without speedwork (I listened to the fast people) and brought my HM time down 30min, 10K by 20min, and 5K by 4min simply by building my mileage base up to ~35 MPW and consistent LSD runs.

I just completed my first HM this weekend (whoo!) - I used Hal Higdon's Novice-2 plan and it saw me finish in a time of 2:07:11, with no walk breaks.


I'd second the guy who said you don't need speedwork. I've been running for 12 months, and have not done any speedwork at all, simply been building my base aerobic fitness. In those 12 months my 5k time has dropeed from 34mins to 28:16 and my 10k time has dropped by 3 minutes from 63:10 to 60:08. All of those gains have been down to simply running more miles each week. I'd suggest you simply focus on completing the distance without walking breaks - which will most likely get you a better time anyway - rather than any investment in speedwork.

Good luck!

^ Can you expand on why you think the speedwork isn't needed? Most plans I have seen have at least some speedwork in them. Thanks

And thanks all for the suggestions, I will check them out.

I don't think - I know It's not needed because you're mileage (aerobic capacity) is too low for it to be of any benefit. You said you run 10-15MPW and you ran/walked your last HM. You'd get more bang for your buck by adding more slow, easy runs, gradually increasing a weekly long run to 15-16mi, and keeping them all nice and easy (think 60-70% effort). I went an entire year without speedwork (I listened to the fast people) and brought my HM time down 30min, 10K by 20min, and 5K by 4min simply by building my mileage base up to ~35 MPW and consistent LSD runs.

Completely agree. Speed work is dependent upon having an aerobic base to support it. One does not develop and appropriate aerobic base on 15 MPW. More miles, run easily, will benefit you far more than the speed work and also provide you with less chance of injury because, not only do we need the aerobic base, but the running muscles and connective tissue need to become accustomed to the rigors of running before we can put them through the stress of speed work.

Additionally, speed work is designed to hone and optimize the speed that you already posses, that you have derived from your aerobic base. Doing speed work in the lead up to a HM may gain you a full minute off your time if you are lucky. Doing base work will garner you far more than that.

^ Can you expand on why you think the speedwork isn't needed? Most plans I have seen have at least some speedwork in them. Thanks

And thanks all for the suggestions, I will check them out.

I don't think - I know It's not needed because you're mileage (aerobic capacity) is too low for it to be of any benefit. You said you run 10-15MPW and you ran/walked your last HM. You'd get more bang for your buck by adding more slow, easy runs, gradually increasing a weekly long run to 15-16mi, and keeping them all nice and easy (think 60-70% effort). I went an entire year without speedwork (I listened to the fast people) and brought my HM time down 30min, 10K by 20min, and 5K by 4min simply by building my mileage base up to ~35 MPW and consistent LSD runs.

Completely agree. Speed work is dependent upon having an aerobic base to support it. One does not develop and appropriate aerobic base on 15 MPW. More miles, run easily, will benefit you far more than the speed work and also provide you with less chance of injury because, not only do we need the aerobic base, but the running muscles and connective tissue need to become accustomed to the rigors of running before we can put them through the stress of speed work.

Additionally, speed work is designed to hone and optimize the speed that you already posses, that you have derived from your aerobic base. Doing speed work in the lead up to a HM may gain you a full minute off your time if you are lucky. Doing base work will garner you far more than that.

Just curious what mileage do you think someone should run each week to have a good base for a half marathon distance? I consider myself to have a pretty good base but typically only run 15 to 20 miles a week (usually 3 shorter runs and one long run). I've been running for two years now and completed one half marathon. I have not done any speed work until this year while training for my second half. And I use the term speed work loosely LOL. The runner's world plan set the target speeds based on my recent 10K race time. So, my 3 easy runs each week are at a slow pace, and then I'll alternate between a tempo run one week and some speed work the next. That speed work is a doable pace for me at a lower distance (right now around 4 miles).

Interesting info, thanks! My 4 runs per week, due to my snail's pace LOL, equates to about 4 hours a week, so below your projected 6. Given the other things that I do (strength training twice a week, and well, raising 3 kids and working full time LOL), I can't really commit 6 hours a week to running. I also have no desire to go beyond a HM distance. I'll continue with the training plan Runner's World set up, and see what my half looks like in May. It's projecting to cut quite a bit of time off but I don't buy it.

http://www.jeffgalloway.com/training/half-marathon-training/

Half Marathon Training

Half Marathon To Finish—for runners and walkers (scroll down for the “Time Goal Schedule”)
How to Train for a Half Marathon by Jeff

This program is designed for those who have been doing some running or walking for a few weeks. If you think that you need more conditioning before starting the program, use the “Conditioning Program”.

Note: This is the minimum that I’ve found necessary to finish with strength. If you are already running/walking more than this amount and are able to recover between workouts, you may continue to do what you are doing—but be careful.

1. I don’t recommend that first-time half marathon participants try for a time goal. Do the first one to finish, running/walking at a comfortable training pace.

2. To begin this program, you should have done a long run/walk within the past 2 weeks of at least 3 miles. If your long one is not this long, then gradually increase the weekend run/walk to this distance before starting this program.

3. (Runners) What is my current level of performance? Read the chapter in the book on “Choosing The Right Goal…”. After you have run 3-4 “magic miles” (MM), multiply by 1.2. This tells you what you are currently capable of running in a half marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs listed in the schedule. Even in the half marathon itself, I don’t recommend running this fast—un at the training pace that was comfortable for you on your last long runs.

4. (Runners) What pace should I run on the long ones? Take your MM time and multiply by 1.3. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60F or cooler. It is always better to run slower than this pace.

5. Walkers and runners should pace the long one so there’ no huffing and puffing—even at the end.

6. When the temperature rises above 60° F: runners slow down by 30 seconds a mile for every 5 degrees above 60° F. Walkers slow down enough to avoid huffing and puffing.

7. Run-walk-run ratio should correspond to the pace used (Runners).
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

8. Walkers use the walk-shuffle ratio that works for you to avoid huffing and puffing

9. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running/walking in doing this, but you’l increase your fatburning potential. Don’t do exercises like stair machines that use the calf muscle on cross training days.

10. Be sure to take a vacation from strenuous exercise on the day before your weekend runs/walks.

11. An optional pace run TT is noted on the Tuesday run. To get used to a pace you want to run in the race itself, time yourself for a mile, and take the walk breaks as you will do them in the race.

12. Have fun!

Half Marathon Training Schedule for Runners and Walkers
Week Monday Tuesday TT Wednesday Thursday Friday Saturday Sunday
1 off 30 min run off 25 min run easy walk off 3 miles
2 off 30 min run off 30 min run easy walk off 4 miles
3 off 30 min run off 30 min run easy walk off 5 miles
4 off 30 min run off 30 min run easy walk off 2.5 miles
5 off 30 min run off 30 min run easy walk off 6.5 miles
6 off 30 min run off 30 min run easy walk off 3 miles with MM
7 off 30 min run off 30 min run easy walk off 8 miles
8 off 30 min run off 30 min run easy walk off 3 miles with MM
9 off 30 min run off 30 min run easy walk off 9.5 miles
10 off 30 min run off 30 min run easy walk off 4 miles
11 off 30 min run off 30 min run easy walk off 11 miles
12 off 30 min run off 30 min run easy walk off 4 miles with MM
13 off 30 min run off 30 min run easy walk off 12.5 miles
14 off 30 min run off 30 min run easy walk off 4 miles with MM
15 off 30 min run off 30 min run easy walk off 14 miles
16 off 30 min run off 30 min run easy walk off 5 miles
17 off 30 min run off 30 min run easy walk off Half Marathon Race
18 off 30 min run off 30 min run easy walk off 5 miles
19 off 30 min run off 30 min run easy walk off 6-8 miles
Half Marathon – Time Goal for runners

Note: This is the minimum that I’ve found necessary to prepare for the goal. If you are already running more than this amount and are able to recover between workouts, you may continue to do what you are doing—but be careful.
1. I don’t recommend that first-time half marathoners try for a time goal. Run the first one to finish, running mostly at a comfortable training pace.

2. To begin this program, you should have done a long run within the past 2 weeks of at least 5 miles. If your long one is not this long, gradually increase the weekend run to this distance before starting this program.

3. What is my current level of performance? Read the chapter in the book on “Choosing The Right Goal…”. After you have run 3-4 “magic miles” (MM), multiply by 1.2. This tells you what you are currently capable of running in a half marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs and speed training listed in the schedule.

4. What pace should I run on the long ones? Take your MM time and multiply by 1.3. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60° F or cooler. It is always better to run slower than this pace.

5. Pace the long one so that you aren’t’ huffing and puffing—even at the end.

6. When the temperature rises above 60° F: Slow down by 30 seconds a mile for every 5 degrees above 60° F on long runs and the race itself.

7. Run-walk-run ratio should correspond to the pace used.
8 min/mi—run 4 min/walk 35 seconds)
9 min/mi— 4 min run-1 min walk
10 min/mi—-3-1
11 min/mi—2:30-1
12 min/mi—-2- 1
13 min/mi—-1-1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

8. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running in doing this, but you’ll increase your fat-burning potential. Don’ do exercises like stair machines that use the calf muscle on non-running days.

9. Be sure to take a vacation from strenuous exercise on the day before your weekend runs.

10. At the beginning of the program, after you have run 2 MMs, you can choose a goal that is as fast as 30 seconds per mile faster than predicted by the process indicated in # 3—r any goal that is slower than this. (Read the “leap of faith goal” segment of the “Choosing The Right Pace” chapter.)

11. To prepare for your goal, 800-meter speedwork is included on non-long-run weekends. To compute your pace for the 800-meter (2 laps around a track), take half the time of your goal pace per mile, as you decided according to #10 above, and subtract 15 seconds.

12. Warm up for each 800-meter repeat workout by walking for 5 minutes, then jogging very slowly for 5-10 minutes. Then do 4-8 acceleration-gliders (see the segment about this in “Drills” chapter of Galloway Training book). Reverse this process as your warm down, leaving out the acceleration gliders.

13. Walk 2:30 to 3 min between each 800-meter repeat.

14. At the end of the first lap, walk for 10-30 seconds—but don’t stop your stopwatch. The time for each 800 should be from the start until you finish the second lap.

15. If you have recovered from the weekend workout on Tuesday, run a mile at race pace (noted as “p” on the Tue line). After an easy warmup, run 4 of the cadence drills (CD) and 4 acceleration-gliders (Acg). These are described in the Drill section of my Galloway Training book. Then run a mile segment at goal pace, taking the walk breaks as you plan to do them in the race. Jog for the rest of your run.

16. On long runs and the race itself, slow down when the temperature rises above 60° F: by 30 seconds a mile for every 5 degrees above 60° F or more.

17. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running in doing this, but you’ll increase your fatburning potential. Don’t do exercises like stair machines that use the calf muscle on non-running days.

18. Be sure to take a vacation from strenuous exercise on the day before your weekend runs.

19. Have fun!

Half Marathon Training Schedule for Time Goal Runners
Wk Mon Tue Wed Thursday Friday Saturday Sunday
1 off 30 min run off 30 min run easy walk off 5 miles
2 off 35 min run/MM off 35 min run easy walk off 6 miles
3 off 35 min run off 35 min run easy walk off 7.5 miles
4 off 45 min run/MM off 40 min run easy walk off 4 x 800
5 off 45 min run off 40 min run easy walk off 9 miles
6 off 45 min run/MM off 45 min run easy walk off 6 x 800
7 off 45 min run off 45 min run easy walk off 11 miles
8 off 45 min run/MM off 45 min run easy walk off 8 x 800
9 off 45 min run off 45 min run easy walk off 13 miles
10 off 45 min run off 45 min run easy walk off 10 x 800
11 off 45 min run off 45 min run easy walk off 15 miles
12 off 45 min run off 45 min run easy walk off 12 x 800
13 off 45 min run off 45 min run easy walk off 17 miles
14 off 45 min run off 45 min run easy walk off Easy 5 miles/MM
15 off 45 min run off 45 min run easy walk off Goal Half Race
16 off 45 min run off 45 min run easy walk off 4 miles
17 off 45 min run off 45 min run easy walk off 6-12 miles - See more at: http://www.jeffgalloway.com/training/half-marathon-training/#sthash.9dpBKPWj.dpuf