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10 Week 1/2 Marathon Training Plan

2012 February 15
by Jess

One of my favorite things about running blogs is reading about their training progression and seeing their training plan in action. I love getting a glimpse of what works and what doesn’t for each runner.

That being said, after sharing a few core workouts with you, I’ve decided to also post my 10 week 1/2 marathon training program. If you’re looking for a plan to use or to build your own plan off of, I hope this is a good starting point for you.

While I’m posting a ten week schedule, my plan is actually 12 weeks long because I’m running two 1/2′s in April. The additional two weeks include recovery and racing. The most important part of my plan are the 10 weeks leading up to the More/Fitness Magazine 1/2 marathon in April.

The plan is conservative following the 10% rule (only increase total weekly mileage by 10% each week) which is good for anyone with a lower weekly training base who is looking to add in some speed work. In addition to the 4 runs per week, I’ll also be doing at least one other cardio workout per week and three core/strength training workouts.

I love finally getting back to training! Working out with a purpose suits me well.

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19 Responses leave one →
  1. February 15, 2012

    Good for your girl!

  2. February 15, 2012

    What’s the other half that you are running in April? Looks like a good training plan to me!

    • Jess permalink*
      February 15, 2012

      The country music 1/2 in Nashville.

      • Lauren C. permalink
        February 15, 2012

        I did that race last year and LOVED IT! hills though, watch out for them!

  3. February 15, 2012

    I love creating my own training plan too, and comparing to how others do it too. And I’m so with you – I love the structure that a training plan brings to my running. Speaking of – I need to come up with one for my half coming up in May. Training starts in just a few weeks! Woohoo!

  4. February 15, 2012

    Great plan! I love creating training plans for myself, I have so much fun tweaking it and making it visually pleasing : )

  5. February 15, 2012

    People are always looking for this kind of info — great stuff! Oooh, marathon training — so long:)

  6. February 15, 2012

    Looks like a great plan – good luck!

  7. February 15, 2012

    Yay for running two half marathons this spring!

  8. Amber permalink
    February 16, 2012

    Thanks for sharing your plan! I usually create my own and I love looking at others for ideas and inspiration. I’m so excited for you!

  9. Pam permalink
    February 16, 2012

    Can you please post something similar for a marathon? That’d be awesome. Thank you!

  10. Jen permalink
    May 5, 2012

    What do you mean by 3×1600? Is that 3x1600m speed work? I think I’d die if I had to sprint for 1600 m!! lol

  11. Jen permalink
    May 5, 2012

    Also how many meters are your hills?

    • Jess permalink*
      May 6, 2012

      I have no idea. I’d say just find a big hill and run repeats up and down it. It isn’t the length of the hill that’s important it’s that you’re getting use to hills, working hard and gaining fitness.

  12. martin permalink
    June 17, 2012

    For your 10 Week 1/2 Marathon Training Program, for the Run #2 column what do you mean by +4?

    • Jess permalink*
      June 17, 2012

      plus four hill repeats. I believe it reads +4 hills.

      • Martin permalink
        June 18, 2012

        I’m sorry Jess I still dont understand how in a 3.0 mile run you run at a 5K pace 4 times or +hills.

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