16 Weeks to a Spring Half-Marathon

January 21st, 2015 by | Posted in Health & Nutrition, Training | Tags:

It’s a few months until spring race season and, though it’s cold. you should be picking races and starting a training plan.

We’ve revived some well-tested marathon and half-marathon plans for whatever your ability. They’re 12 weeks and 16 weeks long, respectively, and we’ll be posting the plans as the weeks go by. The plans are in kilometres. Remember to always train to how your body is feeling. It’s more important to think about the plan as a whole than sacrifice a week of running for a single workout.

Enjoy!

Woman runner running, walking dog in summer nature

Beginner – Marathon

Mon Tues Wed Thurs Fri Sat Sun
Rest Easy* Intervals** Rest Steady*** Easy Long****
Off 5 5 (3 hills) Off 6 Walk or XT 10
Off 5 6 (4 hills) Off 6 Walk or XT 16
Off 5 7 (5 hills) Off 7 Walk or XT 18
Off 5 7 (6 hills) Off 8 Walk or XT 12
Off 5 9 (4 x 3 min) Off 8 Walk or XT 22
Off 5 9 (6 x 2 min) Off 9 Walk or XT 13
Off 5 10 (5 x 3 min) Off 9 Walk or XT 24
Off 5 11 (8 x 2 min) Off 10 Walk or XT 26
Off 5 11 (4 x 4 min) Off 11 Walk or XT 18
Off 5 10 (4 x 5 min) Off 12 Walk or XT 30
Off 5 11 (6 x 3 min) Off 11 Walk or XT 35
Off 5 10 (6 x 2 min) Off 10 Walk or XT 25
Off 5 8 (4 x 2 min) Off 8 Walk or XT 15
Off 5 7 (3 x 2 min) Off 6 Walk or XT 10
Off 3 4 Off Off 2 Marathon

Intermediate – Marathon

Mon Tues Wed Thurs Fri Sat Sun
Rest Intervals* Easy** Tempo*** Rest Easy Long****
Off 5 (3 hills) 5 6 (2 tempo) Off 5 10
Off 6 (5 hills) 5 6 (2 tempo) Off 5 16
Off 7 (7 hills) 5 7 (3 tempo) Off 5 18
Off 9 (9 hills) 5 8 (4 tempo) Off 7 12
Off 9 (4 x 1000m) 5 8 (4 tempo) Off 5 22
Off 9 (5 x 800m) 5 12 (8 tempo) Off 7 13
Off 10 (5 x 1000m) 5 10 (6 tempo) Off 5 24
Off 11 (8 x 800m) 5 9 (5 tempo) Off 5 26
Off 12 (4 x 1600m) 5 16 (12 tempo) Off 7 18
Off 10 (5 x 1000m) 5 11 (7 tempo) Off 5 30
Off 11 (4 x 1600m) 5 12 (8 tempo) Off 5 35
Off 12 (6 x 800m) 5 10 (6 tempo) Off 5 30
Off 10 (4 x 1000m) 5 8 (4 tempo) Off 5 15
Off 7 (3 x 800m) 5 6 (2 tempo) Off 5 10
Off 4 6 (3 at MP) Off Off 2 Marathon

Advanced – Marathon

Mon Tues Wed Thurs Fri Sat Sun
Rest Intervals* Easy** Tempo*** Easy Easy Long****
Off 5 (4 hills) 8 10 (6 tempo) 8 8 10
Off 6 (6 hills) 8 10 (6 tempo) 8 8 16
Off 7 (8 hills) 8 12 (8 tempo) 8 8 18
Off 9 (10 hills) 8 12 (8 tempo) 8 8 12
Off 10 (4 x 1000m) 8 16 (2 x 10 min tempo) 8 8 22 (5K at MP)
Off 10 (5 x 800m) 8 18 (2 x 10 min tempo) 8 8 13
Off 10 (5 x 1000m) 8 18 (2 x 15 mins tempo) 8 8 24
Off 12 (8 x 800m) 8 16 (2 x 12 mins tempo) 8 8 26 (10K at MP)
Off 14 (4 x 1600m) 8 18 (14 tempo) 8 8 20
Off 13 (6 x 1000m) 8 16 (12 tempo) 8 8 32
Off 14 (10 x 800m) 8 18 (3 x 8 min tempo) 8 8 38 (15K at MP)
Off 12 (6 x 800m) 8 18 (3 x 9 min tempo) 8 8 32
Off 10 (4 x 800m) 8 12 (3 x 6 mins tempo) 6 6 15
Off 7 (3 x 800m) 5 8 (4 tempo) 5 5 10
Off 5 (2 x 400m) 6 (3 at MP) Off Off 2 Marathon

Runner in the Park

Beginner – Half-Marathon

Mon Tues Wed Thurs Fri Sat Sun
Rest Easy* Intervals** Rest Steady*** Easy Long****
Off 5 7 (5 hills) Off 7 Walk or XT 10
Off 5 7 (6 x 2 min) Off 7 Walk or XT 12
Off 5 9 (6 hills) Off 8 Walk or XT 12
Off 5 10 (5 x 3 min) Off 9 Walk or XT 14
Off 5 11 (4 x 4 min) Off 11 Walk or XT 16
Off 5 12 (4 x 5 min) Off 10 Walk or XT 18
Off 5 11 (6 x 3 min) Off 11 Walk or XT 20
Off 5 11 (8 x 2 min) Off 12 Walk or XT 22
Off 5 8 (4 x 2 min) Off 8 Walk or XT 20
Off 5 7 (3 x 3 min) Off 6 Walk or XT 10
Off 4 5 (3 x 2 min) Off 3 Off Half-Marathon

Intermediate – Half-Marathon

Mon Tues Wed Thurs Fri Sat Sun
Rest Intervals* Easy** Tempo*** Rest Easy Long****
Off 8 (5 hills) 5 6 (2 tempo) Off 5 14
Off 10 (8 x 400m) 5 7 (4 tempo) Off 5 16
Off 10 (8 hills) 5 10 (6 tempo) Off 5 16
Off 10 (5 x 1000m) 5 10 (6 tempo) Off 5 20
Off 12 (4 x 1600m) 5 12 (8 tempo) Off 5 18
Off 12 (6 x 1000m) 5 11 (7 tempo) Off 5 22
Off 11 (4 x 1600m) 5 12 (8 tempo) Off 5 22
Off 12 (6 x 800m) 5 10 (6 tempo) Off 5 22
Off 10 (4 x 1000m) 5 8 (4 tempo) Off 5 18
Off 7 (3 x 800m) 5 6 (2 tempo) Off 5 14
Off 6 (2 x 1000m) 3 6 (3 at HMP) 4 Off Half-Marathon

Advanced – Half-Marathon

Mond Tues Wed Thurs Fri Sat Sun
Rest Intervals* Easy** Tempo*** Easy Easy Long****
Off 8 (6 hills) 8 10 (6 tempo) 8 8 14
Off 9 (8 x 400m) 8 10 (6 tempo) 8 8 18
Off 10 (8 hills) 8 12 (3 x 4 min tempo) 8 8 20
Off 10 (4 x 1000m) 8 12 (2 x 10 min tempo) 8 8 22 (5K at HMP)
Off 10 (5 x 1000m) 8 12 (2 x 10 min tempo) 8 8 24
Off 12 (8 x 800m) 8 10 (3 x 5 min tempo) 8 8 22 (6K at HMP)
Off 14 (4 x 1600m) 8 12 (8 tempo) 8 8 24
Off 13 (6 x 1000m) 8 12 (8 tempo) 8 8 22
Off 14 (10 x 800m) 8 14 (3 x 9 min tempo) 8 8 24 (8K at HMP)
Off 12 (6 x 800m) 8 12 (3 x 8 min tempo) 8 8 18
Off 10 (5 x 800m) 5 8 (4 tempo) 6 6 12
Off 6 (2 x 800m) 4 5 (2 HMP) 4 Off Half-Marathon

Woman runner happy running jogging on sunny day

NOTE: This plan is a guide only. The program is in kilometres.The intervals and tempo runs should all be sandwiched with at least 2-3K of very easy running as a warmup and another 2-3K cool-down If you feel worn out or on the verge of an overuse injury, don’t be afraid to rest. No single workout is worth sabotaging the 16-week program. Consistency is key.
*Intervals: For the hills, run a hill that takes about a minute or so at a steady pace and recover with a slow jog back down. For the intervals, run them on a 400m track (or estimate the distance on the road) at a challenging but controlled pace, somewhere between 5K and 10K race pace, with a one-lap (or 2-3 minute) recovery jog between each. Run a consistent pace for each interval – if you have to slow down, you’re going out too fast.
**Easy: The easy runs should be done at a very comfortable pace. Skip the Friday easy run or cross-train if you’re feeling burned out.
***Tempo Run: These runs should be done at a challenging but sustainable pace, somewhere between 10K and half-marathon race pace. Jog easy for 2-3 minutes between timed sets. Ease to pace to near half-marathon pace for longer tempo runs.
****Long Run: The Sunday long run is the key component of your marathon training. Every third week, there’s a shorter long run and the longer long runs build to 38K. Back off on the distance if you feel worn out or injured. Three runs include a section at marathon pace (MP).