ON TO A HALF MARATHON TRAINING PLAN

BUILDING ON YOUR "SAINTS DAYS" TRAINING
Interested in running a half marathon by building on the training plan for the 5K/10K Races? Uploaded on the RESOURCES page of the website is an "ON TO A HALF MARATHON" training plan DRAFT. It starts officially March 13 (TOMORROW) but you can move that out a week or so depending on when you planned to run the 10K, and when you hope to race in a half marathon.

The DRAFT is presented in a one page format that does not employ a graph. Possibly this will be easier to mentally grasp now that 6 days of the week's training will remain the same and all that really changes is the length of the long run. The plan does not include advice to warm up with the MYRTL flexibility or dynamic stretches routines, spell out the specific strength training, or advise you to foam roll. You should know this by now!  THINK ABOUT COMMITTING TO A NEW GOAL!

RUN HAPPY!

NOTE: BELOW ARE THE FIRST WEEKS OF THE PLAN FOR YOU TO PREVIEW....
The numbers in parentheses after the long run mile number indicate a longer long run if you are able to pick up training at a slightly higher mileage level, especially if you want to run your "half" earlier in the spring.

ON TO A HALF MARATHON 8 weeks, building on “SAINTS DAYS” training
(LONG RUN ON 10K PLAN = 6.5MILES; 6day total 4 + 3.5 + 3 = 10.5 = 17 MILES)
 
March 13 / WEEK 1
Sunday: 20 -30 Minute WALK
Monday: 4mile easy run
Tuesday: 4mile tempo run or 2mile warm up/ 4-6 hill repeats/1mile easy run
Wednesday: strength train
Thursday: 3mile run
Friday: rest or strength or cross train
Saturday: long easy run 6 miles (7.5)
11miles (6 day total)+ LONG RUN 6 MILES = 17 MILES; no increase from biggest "SAINTS DAYS" week
 
March 20 / WEEK 2
Sunday through Friday same as previous week
Saturday: Long easy run 7.5 miles (9.0)
11miles (6 day total) + 7.5 MILES = 18.5 MILES; increase 1.5/18.5 (<9%)           
 
March 27 / WEEK 3
Sunday through Friday same as previous week
Saturday: Long easy run 9.0 miles (10.5)
11miles (6 day total) 9.0 MILES = 20 MILES; increase 1.5/20 (<8%)