Long Distance Runners

Join

Training Plan

WhitneySpeicher
WhitneySpeicher Posts: 11 Member
edited November 24 in Social Groups
I'm getting ready for my second half marathon in about a month. My question is what kind of training plan should I do afterwards to continue to improve? Currently I'm doing Hal Higdon's Novice 2 plan, which varies 17-21 miles/week. I also plan on doing a HM in January, about 11-12 weeks after the HM I'm currently training for.

A. Repeat Hal Higdon Novice 2, running faster pace times and adding in strength training
B. Start Hal Higdon Intermediate plan which has speed training in it
C. Run 20-21 miles/week most weeks in between HMs, and adding strength training
D. Just focus more miles-I think I can slowly get up to 30 miles/week before the Jan HM
or
E. Any other suggestions for training plans

Thanks in advance.

Replies

  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    D and keep an easy "conversational pace" as you increase.
    When you get to 30 miles/week then start adding in fartleks and strides (or pick-ups) as you maintain the mileage.
    You will then want to think about a tempo run once or twice a week in addition to your long run.
    Also, you can start incorporating some hills into the courses that you run a couple of times a week.

    Strength training (core, hips, glutes) are always good if you can fit it in.
    Stretching/yoga/foam rolling also very good.

    Personally, I think longer range goal is for you to eventually get to 40 miles/week if the HM is your thing.
    But 30 is a decent goal for now.
  • STrooper
    STrooper Posts: 659 Member
    For the in between times, D looks good. Nothing fast. High volume, low intensity to increase the aerobic base. A 30-mile base is probably a decent jumping off place for the next race plan.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    More miles, more miles, more miles.
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    I ran my 4th half marathon of the year last Sunday, turning in a PR on a tough course, and I feel great. The difference between this and earlier HMs when I was beat up and needed more recovery is a stronger base of weekly miles. Option D sounds good to me for keeping in shape to run several HMs per year. Most of the miles should be very easy, but you may want to build the long run up to 16 miles or so. I noticed that after I'd done long runs of 16 miles, the last 4 miles of the HM stopped being a mental challenge. Disclaimer: My long runs were not deliberate prep for HMs; they were designed to build toward a marathon. The effect on the HMs was a happy coincidence.
  • WhitneySpeicher
    WhitneySpeicher Posts: 11 Member
    Thanks for the advice!
This discussion has been closed.

Categories