Training Schedule For Half Marathon

By ActionGeek. Posted in Action | No Comments »

Well, after being told by my doctor to rest for several weeks I’m now feeling very gittery and itching to get back to training. Due to being laid up for so long I’ve missed my chance at entering the Perranporth Triathlon, so my training will now me base building towards starting Ironman training in January, and aiming for a reasonable time in the Eden Project Half marathon in 13 weeks time.

The schedule below is based on the Sub 1:50 training schedule on the Runner’s World website. I’m easing into the running gradually over the next few weeks, and will need to listen to my body and adjust accordingly. I’ll most likely cycle on most of my rest days, and will probably switch the Thursday runs (or at least some of them) to cycling too.

My goal is 1:45 which I’d be very happy with considering that Eden is quite a tough hilly course. If I can achieve that, or at least get very close to it, I’ll feel confident going into my Ironman training shortly afterwards.

We have a few commitments over the summer, including 2 weddings to attend, and a multi-day stag do which I’ll have ti work around as best I can…

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun
1	3M Easy	Rest	2M Easy	Rest	3M Easy	Rest	4M Easy
2	3M	Rest	Rest	4M Easy	REST	Warm up, 2M fast, warm down	5M Easy
3	4M Easy	3M Faster than Mon	Rest	4M Easy	REST	Warm up, 4 x 400m, 3 min jog recoveries	6M Easy
4	4M Easy	4M Faster than Mon	5M with 15 mins of 30 sec fast, 60 sec jog	4M Easy , off road	REST	1M jog, 5M fairly fast, 1M jog	7M Slow
5	4M Easy	6M Hilly	5M inc 16 mins of 1 min fast, 1 min jog	5M Easy	REST	Wedding	Wedding (5M Slow)
6	4M Easy	6M Start slow, finishing faster	4M Easy	Warm up, 8 x 90 secs fast, 90 secs slow	Stag Do	Stag Do	8M Slow
7	4M Easy	6M Fairly fast	4 x 3min fast, 2 min recoveries	5M Easy	REST	2M Slow, 1M fast, 2M slow	10M Slow
8	5M Easy , off road	6M Start slow, finishing faster	3 x 5 min with 5 min recoveries	5M Easy (6 x 150m fast strides)	REST	Wedding	Wedding (5M Slow)
9	5M Easy	5M (16 X 1 min fast, 1 min slow)	Warm up, 2 x 2M timed at threshold pace	5M Easy	REST	1M Easy, 4M Fairly fast, 1M Slow	10M Steady
10	5M Easy , off road	Rest	8M Fairly fast	4M Easy	REST	4M on grass (6 x 200m strides)	10K Race (plus warm up/down)
11	5M Easy , off road	6M Steady inc up hill bursts	3 x 5 min with 5 min recoveries	5M	REST	6M (10 x 30 sec fast, 30 sec slow)	12M Steady
12	5M Easy	5M (16 X 1 min fast, 1 min slow)	Warm up, 2 x 2M timed at threshold pace	6M Easy	REST	1M Easy, 4M Fast, 1M Easy	10M Steady
13	5M Easy	7M Comfortable pace	Warm up, 2M race pace, 2M jog	5M Easy (6 x 30 sec fast)	REST	3M	Eden Project Half Marathon