For the second half of the run, pick up the pace to 45-90 seconds slower per mile. I would run at a pace that feels comfortable to you where you are able to complete the run (with or without a few walking breaks). Week 3 Monday: Rest Tuesday: 3 miles easy pace + 6 x 25-sec. Perhaps it is because of a lack of time or perhaps it is because too frequent running raises the risk of injury. Been a bit slow getting going. A more seasoned runner can choose to run four to six days per week and use the higher end of ranges given for miles or repeats. Between intervals, jog for the amount indicated as easy (E) for recovery. You can choose any form of cardio exercise for your cross-training workouts, but cycling, deep water running, rowing, elliptical, and stair climbing tend to work best. Hi Elise how exciting that youre training for a half! Easy Run 3 (Recovery): 2-3 miles E, Focus Run 1 (Stamina): 5 miles E Had to quit the race and was upset with this training plan. Week 14 8 Easy Run 1 (Endurance): 4-5 miles E It starts off with a 2-week introduction to the program followed by 3 separate 3-week training blocks and finishes up with a 1-week taper/recovery phase leading into the race. I used your plan to complete my very first half marathon a few weeks ago. Its not easy, but it is so worth it!! When I say that crossing the finish line was emotional is an understatement. Worry not because we have running training plans for you! (The exception to this is if you feel pain during a run in that case, its prudent to stop and avoid injury.). Andrew Colley: Build Your Best Base Now 04/22/2020-Run to th So happy to have come across this training plan. Now reviewing your other plans to help me with the next one. I will start a program for the half -marathon probably with coach Greg, but I can only run 3 days a week (due to other trainings). We'll assume you're ok with this, but you can opt-out if you wish. Focus Run 2 (Speed): 4 miles F + 4-6 x (1 min H + 2 min E) This plan is for beginners and intermediate runners preparing for their first half marathon. Half Marathon training plan (with PDF) - Running overload We struggled the first couple of weeks, but we found our groove. . Easy Run 3 (Recovery): 2-4 miles E, Focus Run 1 (Stamina): 1 mile E + 1.5-2 mile T + 1 mile E Use races to test your fitness allowing you to predict more accurately your half marathon pace. Marathon 3 Thanks for sharing the kind words . I will possibly repeat weeks if needed. 3 Day Half Marathon Training | Half Marathon Training So if you get to Friday and are totally burned out by a heavy week whether in training, work life, or at home never feel bad about granting yourself an additional rest day. This 6 to 14-week plan will teach you how to improve strength, build endurance, and run smarter with a variety of runs designed to make sure you feel ready for race day. If you are unsure, or your goal is just to finish, simply eliminate this as an option. For some great runners diets, check out our nutritional guides.

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