Earned Runs™ HALF MARATHON WITH “SAINTS DAYS” 5K & 10K
Training Plan January 15 to May 14, 2017
This plan is 18 weeks long and picks up from the easy 5k that runners would have completed on New Year’s Eve or Day. It’s designed for those who wish TO FINISH A HALF MARATHON at the end of the plan.
The two themed ‘saints’ runs, include a 5K about the time of St. Valentine’s Day, February 14, and a 10K about the time of St. Patrick’s Day, March 17. These races are incorporated into the schedule for fun and to give runners intermediate goals to reach before the ultimate goal, of finishing a half marathon race. The plan is constructed such that those following it can: 1) CUSTOM DESIGN PERSONAL 5k and 10K races using EARNED RUNS bibs, or 2) locate organized races to run alone or with friends.
There are usually many races held on the weekends prior to and after each of these fun holidays. The 5K is scheduled to be run in weeks 5 or 6, and the 10K in weeks 9 or 10. A good number of organized races will be available from which to choose. However, some races are so distant from the actual dates, the Chicago Bank of America Shamrock Shuffle is on April 2 this year, that it was not possible to plan for every scenario. Each person will need to tweak the schedule a bit to accommodate their race dates.
This plan ends such that the half marathon could be run on or about May 14. There are 142 events listed across the USA on the runningtheusa.com list from May 5 to May 15. However, because it has a significant taper, runners may decide they are able to run an earlier race. Some plans would have scheduled a half marathon the weekend after the 12-mile long run (April 3rd in this plan). It’s your call and depends on experience level and goals, like whether you are hoping to just finish (this plan’s purpose) versus running a specific pace. Personally I like to have run the full distance of a half in training before racing it, and tapered before the big effort of the race to decrease injury risk. Another advantage of setting your race date after the full 18 weeks is that there is built-in wiggle room to accommodate breaks due to unforeseen illness, travel, family or work or demands.
Runners who register for an established half marathon with its own training plan should strongly consider using it in place of this one. It’s a chance to trial some different workouts and sequences that likely were time-tested by many participants of that event over several years; the change-up may benefit your running significantly.
Another option for runners is to try a RUN/WALK half marathon plan. A discussion of this option will be posted soon.
There’s one more week to enjoy the freedom of unstructured running and fitness work before the first week January 15 posting. Also, it’s time to gather apparel and gear for the workouts, and to put thought into how you’ll prepare to get them done each day.
A DRAFT of the entire plan, in 2 parts, is on the RESOURCES page (and below).
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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