My training plan for the next few months

Posted on July 16th, 2008 by AndrewE

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I’ve got my first half marathon coming up on the 2nd of November and I would like to do well in it. As such, I’ve bought a few books and read a few plans on the Internet and come up with my own training plan.

All the books seem to say don’t set a time goal for your first half marathon. Just aim to finish it. I think that is probably a good idea but I’m human so I’ve started thinking about time goals. :) The McMillan Running Calculator suggests I could do it in about 2:05 or so I’ll set my goal as 2:10. Hopefully that doesn’t come back to bite me in the butt!

From what I can tell there are three basic workout types that a beginner like myself should focus on:

Firstly, a form run. This is a run where you focus on your technique. A few foot speed drills and suchlike but mainly just normal running.

Secondly, a hill run. This is a run where you try and find a hilly route. This is not really a problem in Auckland as we have hills everywhere. Note that I have no intention of doing hill sprints. I’ll save that for my next half marathon.

Thirdly, the long run. This seems to be the most important run. The idea is that you increase the distance that you run slightly every week until you are comfortably running more than your actual race distance. This is supposed to be run at a very easy pace which I think I’ve been doing on my long runs anyway. I’ve factored a slightly shorter long run every 3 weeks in the second half of my program. This helps the body recover apparently.

My main emphasis will be on not getting injured so I’ve built a lot of flexibility into this program. My runs on Tuesday and Thursday will be between 5 and 10K depending on how I feel. The Friday 5K is just a run home and if push comes to shove it can turn into a walk or a car ride home.

Week#	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 13K
2	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 15K
3	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 17K
4	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	RACE 18K
5	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 19K
6	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 20K
7	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 16K
8	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 22K
9	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 23K
10	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 16K
11	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 24K
12	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 25K
13	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	RACE 11K
14	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 26K
15	Rest	Form 5 - 10K	Rest	Hill 5 - 10K	Easy 5K	Rest	Long 10K
16	Rest	Easy 5K	Rest	Easy 5K	Easy 5K	Rest	RACE 21.1K

I’ve also built in two other races into my training program. I find the races very motivating as it is great to be part of a community of runners. Running is usually quite a solitary sport so being part of an event is great.

The race on week 04 will not be treated as a race but rather as a fun long run and I’ll do a post on that one tomorrow to explain.

The race is week 13 will be treated as a proper race. It’s only 11K but it should be fun. I will hopefully be able to gauge my progress at that point.

Overall I quite like the look of this plan as I think it is doable for me. I’m the kind of person who likes to have a structured plan to follow. I get a thrill from ticking off tasks as done I think. I’m going to be very flexible about it however and if I need more rest then I’ll take it. For example, yesterday I did my first Form Run and my hip was feeling a bit tender after the 10K on Sunday and so I just did an easy 6K.

If you have any thoughts or bits of advice I’d be very happy to consider them.

Tags: fitness //

27 Responses to “My training plan for the next few months”

Bill Wallace // Jul 16, 2008 at 12:33 pm

Hi Andrew, love the plan. You’ve thought it out and makes a lot of sense. I have to start planning rest days.

My only thought would be to have two priorities, which you probably do anyway:

1. Finish the race - main priority
2. Time: 2:10 - if it seems achievable when you get there.

Knowing you, you’ll probably do under 2:00, but maybe putting a time pressure on yourself may not help you run the race as you would like to.

(Says me who hasn’t even raced yet!)
Bill Wallaces last blog post..Day 100! - Perfect Week - Day 2 (plus 100 Days)

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AndrewE reply on July 16th, 2008 1:00 pm:
Oh my main priority is definitely to finish. I don’t think finishing will be too hard as long as I don’t injure myself by pushing too hard.

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Aaron // Jul 16, 2008 at 12:35 pm

This looks very scientific and organised. I’m impressed.

Some of the long runs look a bit well long but I suppose it’ll make the actual race easier?

Having some lead in races is a good idea.

I think I will take a leaf out of your book and be a bit more scientific for the next run.

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AndrewE reply on July 16th, 2008 12:58 pm:
Hmm…they do seem a bit longish but I figured it was better to be able to do more of the distance than required.

I guess if I find them a bit much I can always tone them down a bit.

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Aaron // Jul 16, 2008 at 12:37 pm

Agree best to have not have time pressure for the first one.

Train well and the race takes care of itself (and likely you will pleasantly suprise yourself!)

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Kirk // Jul 16, 2008 at 1:13 pm

Good luck!

I’ll be interested to see how the hill work helps you out. I might need to try that when I start training for my next race.

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Cammy // Jul 16, 2008 at 2:14 pm

Advice from the non-runner: don’t forget to have fun! This is a GREAT time in your life! Remembering that on one of those longer runs might make the hills a bit more bearable.You’re very intuitive, so I have no doubt you’ll do a great job of listening (AND HEEDING) your body’s signals!

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kathryn // Jul 16, 2008 at 2:16 pm

Good luck with your half. when I was doing my half training last year, we had an easy week every 4th week. I found I really needed it to bounce back. I guess it all depends but for me, the longer runs took a lot out of me.

I think it’s a good idea to do a long run of at least the distance beforehand. Some programs have you doing less, figuring that the race day excitement will get you over the line but I really needed that mental reassurance that I could do it.

Flexibility is a a great thing

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Marshmallow // Jul 16, 2008 at 2:32 pm

Heck, I’ll make a note to give myself more time before I start training for my first half marathon - to me, that looks like the most boring training schedule ever! (You know me :-P)

I like the idea of the different focuses for each run, and I especially like that the program encourages you to do three runs of more than the half marathon distance beforehand.

Agree with the others who have mentioned not applying a time pressure.

(Though my trainer will probably say ‘you should probably aim for complete rest leading up to the half marathon itself. Something that I am always very hesitant to do :-P)

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Johnny // Jul 16, 2008 at 3:10 pm

Man, how exciting. Looks like you’re obviously putting some good deep thought into doing your best (while being reasonable, of course)! All the best as you start this training!

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charlotte // Jul 16, 2008 at 3:28 pm

Looks very reasonable to me! Love the 3 rest days. You’re going to do great:)

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Kristy // Jul 16, 2008 at 4:38 pm

Hi Andrew

Your plan looks good, but not sure if your long runs might be too long…Especially a 26k run 2 weeks before the race. My coach told me you don’t climb everest by climbing one the same, but climbing lots of little ones… I think it is doable just keep an eye on your body and how it feels…

Before I ran my first half the longest distance I had ran was 19k and I was fine with the extra 2k on race day… Have you had a look http://www.coolrunnings.com.au which has great advice?

The 4 runs a week look really good and is how my plan looks as well…

I think that there are so many different running plans around that you just play with what works best for you…

I think you will do a great job and with your times you will get what you want easily… Although I felt much better on my run not having a goal (although I did have a goal really as I wanted under 2hrs 30 which I made). As long as your goal is doable no problem…

Sorry for such a long post…

I am really looking forward to watching your journey to your first half after I have just completed my first. It is an amazing journey and so rewarding…

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AndrewE reply on July 16th, 2008 6:48 pm:
Yes, it appears that the long runs might be a bit too long. I guess I’ll have to play it by ear as see how it goes.

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Sheamus // Jul 16, 2008 at 7:21 pm

Yeah, I think certainly the 26K two weeks before the race is way too long. That last month should taper down. Your Tuesday and Thursday runs need to be getting longer by 1-2K every couple of weeks up until a month before your race, and then taper down by the same.

Same for your Sunday run. I agree it’s good to go beyond the distance for confidence, but you only really need to do that once. You’re not going to struggle to finish a half-marathon unless the weather is a real problem or you’re injured. It’s just not far enough. And you’re going to increase the chance of an injury with all those Sunday runs.

I’d seriously consider spreading those Ks over the rest of the week. Keep your Sunday’s long, but think of it as a triangle building up to four weeks beforehand, and then falling off again.

The only half-marathon I ever ran (many years ago) I did on the back of a training schedule that was nothing like this. After running no more than 60-70 minutes (in my life) I just decided to ‘have a go’ one day and it wasn’t a problem at all.

You run enough for the length not to really be a factor, Andrew, I would say, so I’d be mindful you don’t kill your chances by overdoing it on the same day each week.

I also think 16 weeks is WAY too long for this distance. Spend the next month or so running normally and then consider this plan from Runner’s World, which lasts just 9 weeks.

All that said, the best advice is often what comes from within us - how you feel about it, deep down, and all that. If you feel you need the longer miles, then maybe you do. Just be careful you don’t wipe yourself out leading up to the big day.
Sheamuss last blog post..Numb (But Good)

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Andrew(AJH) // Jul 16, 2008 at 10:09 pm

I agree with a couple of the other comments in a couple of regards,
1. You don’t need to run such long runs, I’d keep the long runs down to race distance, especially lose a few kms from the 26k run a few weeks out.
2. I reckon you can go sub 2 hours, I did 1:47 for my first and I was 10+ years older than you and you’re running as well as I was at that point.
3. I’d be building the distance of the easy 5k runs up towards the end as well.

Two other points,
4. What about some tempo or fartlek sessions to work on speed? Maybe every second week instead of the form session?
5. I’d find 3 rest days a week excessive, what about two easy cross training days (eg swim or cycle) and one rest day?

Just my thoughts

[Reply]
AndrewE reply on July 17th, 2008 1:45 pm:
1. Yeah I figure I’ll have to drop them down a bit.
2. Sub two hours eh. The thought did cross my mind.
3. Sounds like a good idea.
4. Hmm…sounds good.
5. Aah, my rest days are rest from running. I’m hoping to get other exercise in as well.

AndrewEs last blog post..Onwards and upwards

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Kristin // Jul 17, 2008 at 12:20 am

You don’t need to train for a half by completing long runs that are longer than the half marathon distance. In fact, your risk of injury increases. I say this from experience. I’ve completed 4 half marathons. Your longest training run should probably be about 10 miles.
I like the idea of incorporating races into your training program.

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Kate // Jul 17, 2008 at 2:33 am

I think it looks great! And I will be following you on the training with a keen interest. The plan I will be following for my half training, I haven’t quite decided between two, which one is a higher mileage, and one is a lower mileage. But I agree that doing longer “Long Runs” will make the race seem easier.

I’m not going to set a time I would like to finish mine in, my goal will be to complete it, then we can start talking times

Here is the two plans I will choose from http://runningtimes.com/Channel.aspx?CategoryID=36

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Kate // Jul 17, 2008 at 2:39 am

Oh, I almost forgot! I’m totally an organization freak and need to have a schedule to follow too, so I have my weekly schedules for my base building program in an excel spreadsheet if your interested, let me know, I will send it your direction.

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AndrewE reply on July 17th, 2008 1:57 pm:
Please do!

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John // Jul 17, 2008 at 7:08 am

Hey Andrew, no big ego here, but I can’t help but noticed that I am not on your list of daily reads. I presume you simply forgot to add me.

Anyway, the reason I dropped by is that I thought you might be interested in my latest post. I am not sure if you’ve ever used a run mapping site, but I was able to get MapmyRun to do some pretty interesting stuff.

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AndrewE reply on July 17th, 2008 10:35 am:
Well, look harder! Now you’re on there twice!

AndrewEs last blog post..My training plan for the next few months

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John's Weight Loss Blog // Jul 17, 2008 at 12:56 pm

Damned impressive Andrew! I still have hopes of getting to run a 5k this year - I’ve just logged my second 4.1 mile walk/run of the week and I’m beginning to like the feeling again!

John’s Weight Loss Blogs last blog post..One Goal Down

[Reply]
AndrewE reply on July 17th, 2008 1:55 pm:
Way to go John! It takes a while to get back into it doesn’t it?

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Top Blogs that every health and fitness writer should know | AlmostFit.com // Jul 17, 2008 at 3:39 pm

[...] Andrew is Getting Fit. I love reading about Andrew’s progress, his ups and downs, and his honest assessments of his progress. He is also a true inspiration because he has lost so much weight (103 lbs with 17 to go, as of this moment). He hails from New Zealand, and includes photos, for which I also have a weakness. [...]
Jeff // Jul 18, 2008 at 7:36 am

Great plan, Andrew. I’ll go out on a limb and echo what others have said — drop down the longer distances and for sure taper as you get into the last three weeks. You should even consider eliminating that last Friday 5k. Goal is to be totally rested on race day.

By the way, 2 hours would be smokin for a first half, but I’m pretty certain that’s in the back (maybe not so far back) of your mind.

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steve // Jul 18, 2008 at 1:49 pm

nice plan. well thought out and it should work very well.

wish we had hills in virginia beach…

looking forward to following your progress,

–steve

steves last blog post..McMillan Custom Marathon Plan: Week 3 Day 4

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