Half Marathon Training Plan

July 11, 2014|Posted in: Health, Running, Workouts

I’m getting pumped up for starting a new training plan soon!  Only a few more weeks and I can begin training for a new half marathon I plan to run.

In my last post, I talked about how I’m going to prepare for the training.  Now, I want to share my training plan.

Here are the training plans I created per month up until the race.

Monster Dash 2014 Training Plan_August

Monster Dash 2014 Training Plan_September

Monster Dash 2014 Training Plan_October

I wanted to incorporate a lot of cross training.  I don’t think some runners realize how important this is.  I used to think it wasn’t important but I realized how much of a stronger runner I am when I do it and also how it helps prevent injury.  The types of cross training I do are biking, rowing, strength training, and the elliptical.  Swimming is another GREAT cross training activity and if you enjoy it, I suggest you do that!  I don’t enjoy it as much and as my husband can verify, it’s not pretty when I try to swim laps.  Truth.

The other important thing I did in this training plan is add rest days.  Rest days are essential!  Give your body time to recover.  It needs it.  I have also found that if I use rest days on Fridays (the day before my long runs), my long runs are so much better.  I have more energy and I’m so excited to get out there.  If you are looking to train for a race, pick the days that work best for you as rest days.  You can still do some light stretching or walking but other than that I suggest you make them REST days.

I only have 3 days per week that I am running.  This is mainly because I will be starting back running after some time off so I don’t want to push it too much.  If I feel like throwing in an extra run one week I will do that.  However, I probably won’t go over 4 days a week of running.  I have just found this works best for me and it really prevents burnout.  It keeps me strong.

I also have a day of running sprints each week.  This is for speed.  You can run long runs all you want and at the same pace but if you don’t incorporate some speed work you won’t get faster.  If your goal is to run a PR or a specific time, you need to do this.  I make up my own speed workouts and any time I put “RI” that is a rest interval.  For instance, I might run two 1/2 mile sprints with an RI of 1 minute in between.  That means for that 1 minute I am going to be speed walking or lightly jogging in between.

Saturdays are my long runs.  Just like you need speed work to get faster, you need long runs to handle the distance and keep up your endurance.  I will build up my mileage and then come back down right before the race.  My longest run I will do is 14 miles.  The half marathon is 13.1 miles so it might seem kind of crazy to go over that.  However, I have found a lot of research and through my own personal experience, evidence that shows doing a training run a little further than you are going to go helps you in the race.  You know you’ve gone that speed before and even further, so your confidence is higher and your body has been prepped to last that long.

Along the way through this training plan, I’m sure there will be days that I miss a workout or two.  Life is busy – I work, have a child, do my blogging, and have a lot of other things going on in life.  But I won’t sweat it if I miss a day.  I will just pick back up.  This is a guide to get me to the race and I will do the best I can to follow it.

Stay tuned to how my training and the race goes!  And contact me if you would like help with a training plan for an upcoming race.

You can also find me on Facebook and Twitter (Fit Busy Female).

I want to encourage you to follow along in my health journey through what I learn and experience. I hope there is something you can take away from Fit Busy Female that inspires you to start taking control of your health and feeling better every day.

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