A sample training week from my half marathon training plan
Hey! Happy Tuesday!
I get tons of emails from you asking me about my training programs, so I thought I’d post a sample from week #3 and week #4 of my beginner half marathon training program.
In all of my programs (whether a 10k or a marathon) I never prescribe more than 4 days of running. I value quality over quantity! In my own running experience the past 15 years and in training all levels of clients, I have found this to be the best method if you want to prevent injury (and burnout). Besides, we are all very busy individuals, so running 4 days a week is doable in most lifestyles.
In my programs I include a run that I’ve labeled “power hour” those are interval and speed work runs. Depending on which distance you are training for, these workout last from 20-60 minutes.
All of my programs include a Core Workout. These include exercises that use only your bodyweight, so no gym necessary.
So, here is the sample week #3 and week #4 of my beginner half marathon program. In week 1 the long run starts at 4 miles. I’d say you should at least be able to run 2 miles without stopping if you are considering my plan. All of my training programs can be found on this blog if you scroll down the right hand column.
If you have any questions, please leave a comment here and I will answer it.
Week 3
Run #1 Power Hour : 3.5 mile run (push your pace the last .5 mile of the run) followed by core workout
Run #2 : 4 mile run
Run #3 : Cross Train 45-60 minutes (bike, swim, rowing, aerobics class, yoga)
Run #4 : run 6 miles followed by core workout
Week 4
Run #1, Power Hour: run 4 miles with 2-3 rolling hills (if using a treadmill, set the incline at 6.0% for 2 minutes). Core Workout
Run #2: 3 miles
Run #3: 4-5 mile run followed by core workout
Run #4: 7 miles
In the beginner programs, I don’t worry about the pace for the long runs. Its just a matter of getting in the miles.
Posted by admin | in Run, Run Training | 2 Comments
Jill, how many marathons have you ran in your lifetime and what’s your PR? I’ve only done 3 1/2 marathons and a few 5Ks, but a life personal goal is to accomplish that 26.2 miler! Thank you!
Hi Mary!
I’ve run 6 marathons and 3:27 was my best. I definitely encourage you to do the 26.2 distance. Its very rewarding!