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10-Week Run to Remember Half Marathon Training Plan

Posted Mar 20 2012 1:15pm

Quick disclaimer: I created the half marathon training plan below for myself based on my goals and personal preferences.

If you’re looking for a training plan, I suggest checking out Smart Coach from Runner’s World. It’s a great tool for designing customized plans.

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In the comment section of yesterday’s “ I Want a PR ” post, a number of people mentioned having great success with Hal Hidgon’s Half Marathon Intermediate Training Program . It has a nice mix of speedwork, tempo runs, easy runs, and long runs, so I decided to use it as the basis of my training plan. I still plan to do CrossFit a few times a week, so I plan to run three days each week for my half marathon training. Here’s what I have planned!

Week 1

6 x 400 5-K pace
3 m run
6 m run

Week 2

35 min tempo
3 m run
7 m run

Week 3

7 x 400 5-K pace
3 m run
10k race

Week 4

40 min tempo
4 m run
8 m run

Week 5

8 x 400 5-K pace
4 m run
9 m run

Week 6

40 min tempo
4 m run
10 m run

Week 7

9 x 400 5-K pace
5 m run
9 m run

Week 8

45 min tempo
5 m run
11 m run

Week 9

10 x 400 5-K pace
3 m run
RTB

Week 10

30 min tempo
4 m run
Half Marathon

Hopefully, I can stick to this plan and it’ll help me achieve my PR. I’m still struggling with how to incorporate running, CrossFit, and ample rest days, but I guess I’ll just feel it out and take days off as needed. No need to overdo it!

Workout

Mid-morning, I headed out to run 3 miles. My legs are still a little sore from Saturday’s half marathon, so I took it nice and easy. It felt great to loosen up my legs, and I finished in just under 30 minutes.

Lunch

By the time I stretched, showered, and got dressed, I was starving for lunch, so I scrambled up some eggs with mushrooms and feta mixed in.

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While I ate my eggs, I toasted an English muffin to which I added peanut butter. I knew I needed something more for lunch than just a couple of scrambled eggs.

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I’m taking for a quick walk and then I’m off to my second NRT appointment. I’m so curious about the doctor is going to tell me!

P.S. For those of you who are following along with my , here’s what I bought at the grocery store this week!

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