My New Half-Marathon Training Program

As I mentioned in my last post, I'm starting a new half-marathon training program different from the Hal Higdon novice plan I've previously used. The program comes from Runner's World magazine and is listed as their "beginners" program. The program is pretty intensive so I wouldn't suggest it for someone who is truly a beginner, the Hal Higdon plan was great for me. However, Runner's World defines "beginner" as "someone who has run for at least a year, can run 5 miles without distress, averages 15-20 miles a week, and has finished a 5-k."

Huh? What?

Exactly.

Anyway, I fall into this crazy/pseudo "beginner" category and am now using this plan for the rest of my training coupled with some circuit training, weight lifting and speed/pace intervals not included in this plan.

New Training Plan

The plan is pretty straight forward but includes the following:

Aerobic Intervals (AI): You push the pace just a bit, you breathe just a little harder--followed by slow jogging until you feel rested enough to resume your regular tempo. And you always, always, stay well short of going anaerobic (simply stated: squinty-eyed and grasping for breath). Treat these runs like play. When you do them, try to recreate that feeling you had as a kid when you ran to the park and couldn't wait to get there.

Gentle Pickups (GP): You gradually increase your pace over 100 meters to about 90 percent of all-out, hold it there for 10 to 20 meters, then gradually decelerate. Walk to full recovery before you start the next one. Nothing big, nothing really stressful--just enough to let your body go, "Ah, so this is what it feels like to go fast." Note: After a few AI/GP weeks, your normal pace will begin to feel more comfortable. And you'll get race-fit more quickly this way.

Pace Intervals (PI):
Run at 10-K goal pace to improve efficiency and stamina, and to give you the feel of your race pace. For 10-minute pace (a 1:02:06 10-K), run 2:30 (for 400 meters), 5:00 (800m), 7:30 (1200m). For 9-minute pace (55:53), run 2:15 (400m), 4:30 (800m), 6:45 (1200m). For 8-minute pace (49:40), 2:00 (400m), 4:00 (800m), 6:00 (1200m). With pace and speed intervals (below), jog half the interval distance to recover.

Speed Intervals (SI)
Run these at 30 seconds-per-mile faster than goal pace. For 10-minute pace, run 2:22 (for 400m), 4:44 (800m), 7:06 (1200m). For 9-minute pace, 2:08 (400m), 4:16 (800m), 6:24 (1200m). For 8-minute pace, 1:53 (400m), 3:45 (800m), 5:38 (1200m).

I've already set a new goal for time based on this plan and looking forward to the process.

- Nash