Half Marathon Training

I vary my training plans for different races.  I'm currently training for Disney's Princess Half  (this was my first half in 2013) Marathon in February (anyone wanna go to Florida?!).

They have several plans listed on the Run Disney website.  I'm currently following the time improvement plan for experienced runners.

Here is an example of a half marathon training plan that I've used and really like. It's not a plan I wrote; it was published in Women's Running.  This plan is available, for free, at the link above.



Key:
W = Walk at a brisk pace
ER = Run at an easy, conversational pace
R/W = Easy run with walk intervals
TR = Tempo run
XT = Cross train
ST = Strength train


Week One
Monday: Rest
Tuesday: R/W 2 miles
Wednesday: XT 30 min
Thursday: R/W 2 miles
Friday: Rest
Saturday: R/W 3 miles
Sunday: W 2 miles

Week Two
Monday: Rest
Tuesday: R/W 3 miles + ST
Wednesday: XT 30 min
Thursday: R/W 2 miles
Friday: Rest
Saturday: R/W 3 miles
Sunday: W 2 miles

Week Three
Monday: Rest
Tuesday: R/W 3 miles + ST
Wednesday: XT 30 min
Thursday: R/W 2 miles
Friday: Rest
Saturday: R/W 3 miles
Sunday: W 2 miles


Week Four
Monday: Rest
Tuesday: ER 2 miles + ST
Wednesday: XT 30 min
Thursday: ER 3 miles
Friday: Rest
Saturday: ER 4 miles
Sunday: W 3 miles

Week Five
Monday: Rest
Tuesday: ER 3 miles + ST
Wednesday: XT 40 min
Thursday: ER 3 miles
Friday: Rest
Saturday: ER 5 miles
Sunday: R/W 3 miles


Week Six
Monday: Rest
Tuesday: ER 3 miles + ST
Wednesday: XT 40 min
Thursday: ER 3 miles
Friday: Rest
Saturday: ER 6 miles
Sunday: R/W 3 miles


Week Seven
Monday: Rest
Tuesday: ER 4 miles + ST
Wednesday: XT 40 min
Thursday: ER 4 miles
Friday: Rest
Saturday: ER 7 miles
Sunday: R/W 3 miles


Week Eight
Monday: Rest
Tuesday: ER 4 miles + ST
Wednesday: XT 40 min
Thursday: TR 4 miles
Friday: Rest
Saturday: ER 8 miles
Sunday: R/W 3 miles


Week Nine
Monday: Rest
Tuesday: ER 4 miles + ST
Wednesday: XT 45 min
Thursday: TR 4 miles
Friday: XT 30 min or Rest
Saturday: ER 9 miles
Sunday: R/W 4 miles


Week Ten
Monday: Rest
Tuesday: ER 4 miles + ST
Wednesday: XT 40 min
Thursday: TR 4 miles
Friday: XT 30 min or Rest
Saturday: ER 10 miles
Sunday: R/W 3 miles


Week Eleven
Monday: Rest
Tuesday: ER 4 miles + ST
Wednesday: XT 40 min
Thursday: TR 4 miles
Friday: XT 30 min or Rest
Saturday: ER 10 miles
Sunday: R/W 3 miles


Week Twelve
Monday: Rest
Tuesday: ER 4 miles + ST
Wednesday: XT 40 minutes
Thursday: TR 4 miles
Friday: Rest
Saturday: ER 11 miles
Sunday: R/W 3 miles


Week Thirteen
Monday: Rest
Tuesday: ER 4 miles + ST
Wednesday: XT 40 minutes
Thursday: ER 4 miles
Friday: Rest
Saturday: ER 6 miles
Sunday: R/W 3 miles


Week Fourteen
Monday: Rest
Tuesday: ER 4 miles
Wednesday: Rest
Thursday: ER 3 miles
Friday: Rest
Saturday: ER 2 miles
Sunday: Half marathon!
 

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