Half Marathon Training Program - 8 Week Program

Calling all Half Marathon runners! This post will feature a week by week breakdown of my favorite 8 Week Half Marathon Training Program. This training program features running 3 to 4 times a week. The program also includes two tempo runs per week with one 10 mile time trial thrown in the program for good measure in week #4. This program is excellent for the spring and fall, I have used in both situations.

Prerequisite: Should have a good fitness level, able to run for an hour. Also, you should be able to run up to three to four times a week without a problem.

Week #1:
Tuesday: Tempo Run: ~ 45 minutes, 10 minutes warm-up followed by 2x10 minute tempo intervals with five minute recovery then 10 minutes cool down.
Thursday: Same workout as Tuesday.
Friday: Rest Day or optional 20 to 30 minute Recovery Run.
Sunday: Long Run: ~ 9 miles.

Week #2:
Tuesday: Tempo Run: ~ 45 minutes, 12.5 minutes warm-up followed by 1x20 minute tempo then 12.5 minutes cool down.
Thursday: Same workout as Tuesday.
Friday: Rest day or optional 20 to 30 minute recovery run.
Sunday: Long Run: ~ 10 miles.

Week #3:
Tuesday: Tempo Run: ~ 55 minutes, 8.5 minutes warm-up followed by 2x15 minute tempo with 8 minute recovery then 8.5 minutes cool down.
Thursday: Same workout as Tuesday.
Friday: Rest day or optional 20 to 30 minute recovery run.
Sunday: Long Run: ~ 11 miles.

Week #4:
Tuesday: Recovery Run: ~ 30 minute run.
Thursday: Same workout as Tuesday.
Friday: Rest day.
Sunday: Time Trial Run: 10 miles.

Week #5:
Tuesday: Tempo Run: ~ 55 minutes, 12.5 minutes warm-up followed by 1x30 minute tempo then 12.5 minutes cool down.
Thursday: Same workout as Tuesday.
Friday: Rest day or optional 20 to 30 minute recovery run.
Sunday: Long Run: ~ 11 miles.

Week #6:
Tuesday: Tempo Run: ~ 65 minutes, 7.5 minutes warm-up followed by 2x20 minute tempo intervals with 10 minute recovery then 7.5 minutes cool down.
Thursday: Same workout as Tuesday.
Friday: Rest day or optional 20 to 30 minute recovery run.
Sunday: Long Run: ~ 13 miles.

Week #7:
Tuesday: Interval Run: ~ 50 minutes, 7.5 minutes warm-up followed by 5x3 minute intervals with 4 minute recoveries then 7.5 minutes cool down.
Thursday: Interval Run: ~ 50 minutes, 10 minutes warm-up followed by 6x2 minute intervals with 3 minute recoveries then 10 minute cool down.
Friday: Rest day or optional 20 to 30 minute recovery run.
Sunday: Long Run: ~ 7 miles.

Week #8:
Tuesday: Tempo Run: ~ 30 minutes, 10 minutes warm-up followed by 1x10 minute tempo then 10 minutes cool down.
Thursday: Interval Run: ~ 30 minutes, 5 minute warm-up followed by 4x2 minute intervals with 3 minute recoveries then 5 minute cool down.
Friday: Rest day.
Sunday: Race.

Pacing, for understanding what your pacing should be for Tempo Runs, Intervals (Speed) Runs, Recovery Runs, and Long Runs.....I like to use the following website to determine.

http://www.mcmillanrunning.com/Running%20University/Article%201/mcmillanrunningcalculator.htm

Give it try for your next half.

Mikey