Monday Miles--Half Marathon Training Plan

I've had a few questions about my training plan for the upcoming half marathon. I think finding a training plan made by a professional is a good choice. They really do know what they're doing. At the same time I think we should listen to our bodies and tweak them when necessary.


I am doing a modified version of Hal Higdon's Intermediate Half Marathon Training Plan. I chose the intermediate plan because I've done a full and lots of 5ks and really want to concentrate on my speed. I modified it because I know my body better now and know I tend to over-train. My body seems to respond well to 3 or 4 running days a week and 2 or 3 days of strength training.


My plan looks like this:

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Strength Abs Walk	3 m run	Strength 20-30 min bike	5 x 400  5-K pace Abs	Walk	Strength	5 m run
2	Strength Abs Walk	3 m run	30 min tempo Abs	strength 20-30 min bike	Walk	Strength	6 m run
3	Strength Abs Walk	3 m run	6 x 400 5-K pace	strength Abs	Walk	5-K Race	Rest or Yoga
4	Strength Walk	3.5 m run	35 min tempo Abs	strength	Walk	3 m run or Burn Intervals	7 m run
5	Strength Walk	3.5 m run	7 x 400 5-K pace Abs	strength 20-30 min bike	Walk	3 m pace or Rest	8 m run
6	Strength Walk	4 m run	40 min tempo	strength Abs	Walk	Rest	10-K Race
7	Strength Walk Abs	4 m run	8 x 400 Abs	strength 20-30 min bike	Walk	4 m pace or Rest	9 m run
8	Strength Walk or Bike	4.5 m run	40 min tempo	strength Abs	Rest or Walk	5 m pace or Rest	10 m run
9	Strength Walk or Bike	4.5 m run	9 x 400 5-K pace	strength Abs	Rest or walk	Rest	15-K Race
10	Burn Intervals	5 m run	45 min tempo	Abs Burn it Off	Rest or Walk	5 m pace or rest	11 m run
11	Burn Intervals	5 m run	10 x 400 5-K pace	Abs Burn it Off	Rest or Walk	3 m pace or rest	12 m run
12	Burn Intervals	4 m run	30 min tempo	Rest	Rest	Rest	Half Marathon

I took the Wednesday run out right away, a run on top of strength training is a lot for me, plus it was too many days a week running for me. I substituted a bike. I also upped the Tuesday runs slower than the original plan.


I start out with strength 3 days a week simply because I'm finishing up my ChaLEAN extreme and wanted to keep all those strength workouts, then I go to 2 days a week for strength. That strength will be various ChaLEAN workouts.


The 10k and 15k races will be only if I find races those days, if not I'll do a mock race of that distance.


I have 'walk' listed twice a week because I walk with a friend and just threw those in on top of the plan. I don't want to cut those out so I won't always get a total rest day. The walks are very easy and light so I'm hoping this will be good.


I am unsure about the Saturday runs and made them optional. I have always in the past taken the day before a long run off. If I feel over-trained I will simply skip them.


Burn it Off and Burn Intervals are ChaLEAN workouts I'm adding in at the end. They are more muscle endurance than heavy lifting. I just thought my strength should be light leading up to race time.


I wish I could work in more yoga; I may if I cut out Saturday runs just add in yoga there.


So, there you have it. My plan. It isn't in stone, I will adjust and listen to my body along the way. No injuries this time!


When you race do you follow a training plan or just wing it?



I am just a blogger, not a doctor or any sort of professional. What you read here are my personal experiences and opinions. Of course, always consult your doctor before trying a diet or new workout program.