Christian Travelers Guide

1/2 Marathon Training

Now that everything has slowed down (grad school's done for the semester, school's winding down for the year), I can dive into my half-marathon training plan for Fueled by Fine Wine. I downloaded Runner's World's Smart Coach app and have it aligned with these settings:

Recent Race Time: 1 h. 19 min.
For Race Distance: 10K
Goal Race Distance: Half-Marathon
Weekly Distance: 11-15 miles
Training Level: Moderate
Long-Run Day: Sunday
Schedule Length: 10 weeks
Starting Week: May 2, 2011

Slow and steady. I want this to feel do-able, not overwhelming and scary. Here's what it gave me:

Training Plan:

Week 1 May 2-8
T: Easy Run - 2 mi. - 14:45 pace
Th: Tempo Run - 5 mi - Warm; 3 mi. @ 13:08; Cool
Sun: Long Run - 6 mi. @ 14:45 pace

Week 2 May 9-15
T: Easy Run - 2 mi. @ 14:45 pace
Th: Speedwork - 5 mi - Warm; 2x1600 in 12:24 w/ 800 jogs; Cool
Sun: Long Run - 6 mi @ 14:45 pace

Week 3 May 16-22
T: Easy Run - 2 mi @ 14:45 pace
Th: Tempo Run - 5 mi - Warm; 3 mi. @ 13:08; Cool
Sun: Long Run - 7 mi @ 14:45 pace

Week 4 May 23-29
T: Easy Run - 2 mi @ 14:45 pace
Th: Tempo Run - 6 mi - Warm; 4 mi @ 13:16; Cool
Sun: Long Run - 7 mi @ 14:45 pace

Week 5 May 30-June 5
T: Easy Run - 4 mi @ 14:36 pace
Th: Easy Run - 3 mi @ 14:36 pace
Sun: Easy Run - 4 mi @ 14:36 pace

Week 6 June 6-June 12
T: Easy Run - 2 mi @ 14:36 pace
Th: Speedwork - 7 mi - Warm; 3x1600 in 12:17 w/ 800 jogs; Cool
Sun: Long Run - 8 mi @ 14:36

Week 7 June 13-June 19
T: Easy Run - 2 mi @ 14:36 pace
Th: Tempo Run - 6 mi - Warm; 4 mi @ 13:08; Cool
Fri: Easy Run - 2 mi @ 14:36 pace
Sun: Long Run - 8 mi @ 14:36

Week 8 June 20-26
T: Easy Run - 2 mi @ 14:36
Th: Tempo Run - 7 mi - Warm; 5 mi @ 13:15; Cool
Fri: Easy Run - 2 mi @ 14:36
Sun: Long Run - 9 mi @ 14:36

Week 9 June 27-July 3
T: Easy Run - 2 mi @ 14:45
Th: Tempo Run - 5 mi - Warm; 3 mi. @ 13:08; Cool
Fri: Easy Run - 2 mi @ 14:36
Sun: 8 mi @ 14:36

Week 10 July 4-July 10
T: Easy Run - 2 mi @ 14:45
Th: Tempo Run - 5 mi - Warm; 3 mi @ 13:08; Cool
Sun: Half-Marathon! 13.1 mi w/ projected finish of 2:53:24

Of course some days will be tweaked... there are some races coming up, some days that I have prior commitments, so the plan won't go QUITE as listed, but I'm feeling really good about this!