Half Marathon Training Plan

At this point, I’ve run a few half marathons.  I’m no pro, but the distance no longer terrifies me.  I ran my first in 2008, less than a year after finishing my first race ever.  In the past year, I’ve run the Santa Cruz half marathon, the San Francisco US Half Marathon (which I apparently never recapped?!) and the Nike Women’s Half Marathon.

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What I haven’t done yet?  Run back-to-back weekends of half marathons.  So, when the opportunity presented itself this spring, I jumped on it.  On April 1 I will be running the Santa Cruz Half Marathon and April 8, the San Francisco US Other Half Marathon.

This new back-to-back racing has me a little nervous, so I’ve ditched my usual “make-it-up-as-I-go” training plan and adopted my HM2FER training plan:

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/23/2012 3 mile run
Body Pump
60 min cross 4 mile run
Weights
60 min cross 4 mile run
Weights
5 mile run
Swim
Yoga
1/30/2012 3 mile run
Body Pump
60 min cross 4 mile run
Weights
60 min cross 5 mile run
Weights
6 mile run
Swim
Yoga
2/6/2012 4 mile run
Body Pump
60 min cross 5 mile run
Weights
80 min cross 5 mile run
Weights
8 mile run
Swim
Yoga
2/13/2012 4 mile run
Body Pump
60 min cross 5 mile run
Weights
80 min cross 4 mile run
Weights
9 mile run
Swim
Yoga
2/20/2012 5 mile run
Body Pump
60 min cross 6 mile run
Weights
100 min cross 4 mile run
Weights
11 mile run
Swim
Yoga
2/27/2012 5 mile run
Body Pump
60 min cross 5 mile run
Weights
100 min cross 4 mile run
Weights
9 mile run
Swim
Yoga
3/5/2012 5 mile run
Body Pump
60 min cross 4 mile run
Weights
120 min cross 4 mile run
Weights
11 mile run
Swim
Yoga
3/12/2012 5 mile run
Body Pump
60 min cross 4 mile run
Weights
120 min cross 4 mile run
Weights
12 mile run Yoga
3/19/2012 5 mile run
Body Pump
60 min cross 4 mile run
Weights
120 min cross 4 mile run
Weights
8 mile run
Swim
Yoga
3/26/2012 5 mile run
Body Pump
60 min cross 4 mile run
Weights
60 min cross 4 mile run
Weights
2-4 miles easy RACE
4/2/2012 3 mile walk 60 min cross 4 mile run
Weights
60 min cross 4 mile run
Weights
2-4 miles easy RACE

This is still a rough draft, and I’m a little afraid I have too many actual running miles on here – but I really wanted to have an 11 mile and 12 mile back-to-back weekend of training to get a feel for how its going to be with two half marathons in the same manner.

Thoughts?  Suggestions?  Some of my runs will be speed intervals, involve hill climbs (training requirement for SF), and of course this is subject to change (and I’m sure I’ll have a few rest days added in besides my yoga days), but I like the idea of having a plan, and so I’m definitely going to try to stick to it (though some days running may turn into elliptical/crosstrainer miles if my knee acts up).

So, without further ado, I’m off to body pump to get started on week one!

Have you used training plans before?  If so, have any suggestions for me?  I looked a little at a few online, but found that they were a little running intensive for someone like me who has had a few knee surgeries and errs on the side of caution when it comes to protecting my joints.

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One thought on “Half Marathon Training Plan

  1. Good luck on your back-to-back-ers!! I’m not sure if I’ve ever run two half-s that closely (though I’ve done a couple of stupid things like 5K or 10k and marathon the next day. Given my recent half-marathons, I don’t think I’m qualified to offer input on your schedules, but I do think that one will help you prep for the other… and make sure you rest and eat well in between.

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