Half Marathon Training Plan

We have just 2 months until my half marathon in Edmonton.

Everything I’ve done in the past year has been leading up to this moment. My patella recovery, trying out spin for the first time, and enrolling in a 3 month masters swim class, were all scary moments. But none have made me as anxious as the realization that I have 2 months to whip myself into shape for this.

After a couple of hours of freaking out, I realized that perhaps my sense of fear is just because I was doubting the path I’d planned to get there. So, I sat down this week and reviewed my training plan. Seems logical, right?

When there’s a plan, there’s an end goal and repaired confidence that you can do whatever you put your mind to!

The training plan

Evening runs

I ran in the evening for the first time on Wednesday and loved it! So adding evening runs to my new training plan was essential. Running in the evening will allow me to run outside 3 days a week [one of my I am Fit goals] and give me ample time to stretch afterward, something that I rarely do and definitely need to!

Running pace

I am currently running at a 06:17 min/km pace [10:06 min/mil]

Pace goal for my race is 06:00 min/km pace [09:39 min/mil]

Tuesdays & Thursdays will be my speed days where I’ll work on improving my pace, and Sundays will be my long runs where I’ll maintain an even pace, with a sole goal of putting kilometers under my belt.

Increasing the kms

I’ve increased my long run [Sunday] by a couple of kilometers each week. I’ve left a little wiggle room here and there, so if I need to backtrack on a couple of Sundays, I can.

You’ll see the kilometers I plan to run each day at the bottom of the cell, and the total kilometers of each week summed up on the right side of each row.

Total running time per week

Many half and full marathon training plans advise 5 days a week of running. I know if I do that, it will be overkill and I’ll end up hurting myself. So instead, I’ll be replacing what should be a running day with a 1 hour spin class.

Strength training

I’ll be continuing with 3 days of strength training throughout the week. You can view my full plan in a pdf here.

In addition, I’d like to add some stabilization workouts on Wednesdays to help eliminate my knee pain. The best stabilization workout I’ve found is the kettle bell workout from Women’s Health. You can check out the video, and print the full workout here. The full workout takes 20 minutes and feels amazing!

Visualization

When I was recovering from my injury, I used visualization to get my body prepared to run again. Visualization can mentally prepare us for what’s ahead, calm our nerves, and if done enough, help us to develop muscle memory, or the technique we want to use.

It just takes a little bit of planning and I feel better already! Here’s to the next 2 months of busting my bud to accomplish a goal I’ve held on to for 310 days, despite many setbacks. Some quote that have and will continue to keep me going:

Never give up, for that is just the place and time that the tide will turn.
– Harriet Beecher Stowe

When you feel like giving up, remember why you held on for so long in the first place.
– Anonymous

Have a wonderful Sunday :)

Pin It

18
Comments | Leave Your Comment

  1. Wow your training plan is sooo official! When I ran lots of halfs and longer distances, I confess, my training plan went like this: dont drink too much Friday night. Get up by 10am Saturday. Run for at least 90 minutes and 2 hrs if I can take it.

    That was “training” to me :)

    I love how all over it you are!

  2. Nothing eases fears like a good organized schedule! That is EXACTLY what I do…I feel I can take on anything if I just have a plan. And I LOVE the last quote…I’ll remember it when I need a running mantra!

  3. Wow, I love how organized you are! That’s awesome. I’m not training for a marathon or anything but lately I’ve been thinking about making my workouts a little more structured. I kind of just do whatever I want whenever I feel like it. But I feel like I could benefit from being a little more organized! :-)

  4. Looks like a solid plan! You’re smart not training 5 days a week – I had heard the same advice, but my body can’t take it either. And way to go with the organization – I’m impressed! :)

  5. Ah I love having training plans! They’re a great thing when it comes to helping us reach our goals :) I’m currently using a training plan via runnersworld.com’s smart coach for my 10k! With my own strength training in between of course lol.

    You’ll do great! 2.5 months and you’ll be crossing that finish line and have tons of miles under your belt!

  6. Good plans of attack!! I think you’re smart for doing what you know is right for you body, even if they suggest you should be running 5 days a week. Even for me, I think at max, I’d run 4 times a week. I think you’ll still be able to rock the 1/2 with doing exactly what you’re doing :D

  7. I look forward to following your training. I’ve run 6 half marathons but haven’t done one in a year. I just signed up for a women’s half in Sept. and start training this week! The training chart is all planned out, but I’ve been putting the actual RUNNING off, but your post was the kick in that patootie I needed to get out there and just do it!

  8. quite impressed!…i have been running for almost 20 years on and off (off for having babies and then taking care of them!)….i used to be able to run 10 miles every 3rd day when i was in college…now i run about 4.5 every other day….i have never done a half marathon….want to, but can’t : ( …..i can’t do more than 7 now without my toe cramping painfully to the point where i end up on somebody’s lawn somewhere massaging my foot so i can hobble back home….

    • Oh no, that sounds horrible! My patella still acts up and I do the same thing. Have you tried to see a specialist about the pain?

  9. I am training for a 1/2 marathon too! In August, in Chicago. I loved this post… so helpful & structured! Thanks for sharing.

  10. I love goals, and am training for my first 10k race, and it is in the mountains and it is a trail race.

    I’ve never ran a 10k, only 5k’s and I’ve never ran a race in the mountains. I live in the plains of Kansas and I’ve only begun running since the end of January. I also am a foodie as well as plant based eating. I am so happy to have come across you in FB world, to then find you in blog world.

    Hope to hear from you-can use all the encouragement a gal can get. Here is my journey and then perhaps you might read forward, if and when you have time. http://yolandarogers.blogspot.com/2011/05/joy-comes-in-morning-and-then-some.html

    My latest post tells about my training fo the 10 k.

  11. I LOVE your training plan! I ran 4 days a week when I was training for my full marathon. I had “planned” on using the other 2 days for strength training and a rest day. Well it really turned into 3 rest days. After an 18 mile run, I found out I had a stress fracture in my femur. I’m 100% confidence it is because I didn’t do any cross training or strength training. Good for you for being so balanced. I might have to borrow a thing or two after I have my baby in December for my come-back-from-pregnancy marathon!

  12. I’m so glad I found this information! I’m planning to run a half marathon in the fall and just started training. I’m worried that that’s a little insane. I’m not a natural runner at all. But I’m working hard to get my body back into health through nutrition and exercise. My plan is to run 4 days a week, the weekend being the longer days. I’ve been running at 5am before work 2 days a week, do you have any advice as to what I should do before I go for a run. I have been just waking up drinking a little water and running. I’m starting to think that might not be the best idea since I have no fuel. Thanks!

    • I’m not a natural runner, either but I did complete the race and very happy that I worked as hard as I did. Before a run: I do about 5 minutes of jumping jacks, squats, or something to get my heart rate up. I hope that helps!

Leave a Reply

Your email address will not be published. Required fields are marked *