Well my knee still sucks. I’m a little worried because my IT band is so much better but I still get knee pain when I run. My ART doc says I don’t have any symptoms that warrant an x-ray and the pain behaves like ITBS pain, so that’s probably still it. I’ve been consistent with the pool running. An hour a day. Swimmers must be sad, depressed people.
But that’s not what this post is about and I need to get to the point so I can bring my cookies over to MSB’s Superbowl party. Here’s how to turn my marathon plan into a half marathon plan. Please read the linked post for details on that plan.
Just like with the marathon plan, plot your long runs on a calendar first. You don’t need 3 weeks to taper this time, just 7-10 days. So, have your longest run 2 weekends before the race and keep the mileage about the same before you cut drastically in the last week.
The length of your long runs will be the most significantly different part of changing the plan. Instead of capping out at 20-22 miles, you only need to run 13-14. Maybe even just 12. Continue to stagger your long runs so that you cut back every 3 weeks of so, especially if this is your first half marathon. So, long runs could be 7, 8, 9, 7, 9, 10, 11, 8, 11, 12, 13, 10, etc.
Speedwork should be shorter and faster. Instead of using Yasso to determine pace for hard workouts, use the McMillan Calculator, which will give you a faster pace. Input your goal half marathon time in the calculator and use the Speed Workouts box for Long Distance Runners in the results list to determine your pace. Use it for the hard interval workouts below (B and D).
Speed Workout A: 2 x 2 miles at half marathon goal pace with 1 mile jog in between sets.
Speed Workout B: 3-4 x 1 mile at McMillan pace.
Speed Workout C: Progression run (could be switched for tempo run): Start at 30 seconds slower than half marathon goal pace. Increase pace 10 seconds for every mile for 4-5 miles total. For example: 7:40, 7:30, 7:20, 7:10.
Speed Workout D: 6 x 800 meters at McMillan pace.
Bonus Workout: (Substitute for any of the speedwork above or add to a week with goal pace or tempo work). Ladder: 400, 400, 800, 800, 1 mile, 800, 800, 400, 400 all at McMillan pace.
Finally, you don’t need as much overall mileage when training for a half. The medium-long run in the middle of the week is no longer needed. Here’s an example of a typical week of my marathon training plan if I cut it down for half marathon training. You can always substitute cross-training for the easy runs or add hillwork, or take an extra rest day.
Typical Week
Monday: Long run, building mileage up during the first few weeks
Tuesday: Upper body weights, maybe yoga
Wednesday: Easy run, 3-6 miles
Thursday: Speedwork, cycling through each workout above. Make them shorter on reduced mileage weeks or take them out.Friday: Easy run, 3-6
Saturday: Easy run, 3-6miles
Sunday: Easy run, 3-6 miles





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