10k/half marathon training plan

john mayo 10

I am planning on doing my first half marathon next may. I have ran about 8 10k races this year with a PB of 49mins.I want to continue running 10ks so im looking for a plan that is benefical to both distances.thanx in advance

Duanington

Have you looked at this?
http://www.halhigdon.com/training/51135/Marathon-Training-Guide

A lot of people use the HH plans to build their own specific plans from, tweaking days\miles etc.

You should get a good idea of what the basic elements are, you can always add\remove as required.

Using 10k races as tempo-based sessions along the way in your half plan could be the way to go

Itziger

John, the training would be similar in many ways for both races. The following are my own thoughts and I'm no coach.

Your long run wouldn't really vary much. I'm currently training for a 10k and I do 20k or so as LR. As I move up to Half Marathon later I will up that to 26/28k but if you are able, you could do that distance anyway for the 10k. For me last year the main difference was in the 'quality' midweek session. For the 10k I did mostly track work - there's a thread on here called McMillan Ultimate 10k Training Plan; at its core is a session @ your goal pace that goes from 6x1mile to 1x2 + 4x1 mile, then 2x2 +2x1 mile and finally 3x2 mile. This was hotly debated on here and not all were fans. I did those sessions with 2 min rests between the single miles and 3 min rests between the 2 mile efforts. I found they were tough and good. There's another track session that includes shorter distances with more reps.

For me, the difference in 10k and Half training was mostly the incorporation of a PHMP (Planned Half Marathon Pace!) run when I moved up to the 21k distance. What type of run this is, say 2x5k in a total of at least 16 k or 3x3k again with decent warm up and cool down, is up to you. One alternative as well is to make some of your long runs 'fast finish'. You do the last few kms of a LR at goal pace. I'm sure you'll get better guidance eventually but these are a couple of things to think about.

Good luck and I hope you enjoy the training.

john mayo 10

Thanks for the reply. The PHMP is the area i was worried about. By selecting a PHMP and doing tempo sessions to suit this pace would be slightly slower than tempo session for a 10k training plan. I suppose i could try and find a happy medium between the two. The following is the HMP training plan i was thinking of doing


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FIRST Half Marathon Training Plan

If you're looking to run a half-marathon this year, we have the perfect training program for you. The best part? You only have to run three days a week.

By Dave Kuehls


Published February 7, 2006



Last August we published a three-day-a-week marathon-training program developed by researchers Bill Pierce and Scott Murr called the Furman Institute of Running and Scientific Training program, or FIRST plan. After 16 weeks on this no-frills program, 13 veteran marathoners improved on their most recent times by an average of almost 20 minutes at the December 2004 Kiawah Island Marathon in South Carolina.

Three months ago, at the 2005 edition of Kiawah,17 more FIRST graduates--veteran marathoners all--took on the 26.2 miles once again, and 14 of them ran PRs.

Frankly, that's all the proof we needed that this program works. And not just for the marathon. With Pierce's help, we came up with a three-day-a-week half-marathon program that's just as good as the original--maybe even better.


As with the original marathon plan, this program includes eight essential principles. They are:

One. You can follow it without a lot of hassle. Thanks to the relatively low mileage the plan requires, your risk of overtraining and burnout is lower. It's also a program that will teach you a solid, positive, life-long approach to running.

Two. You run just three days a week. And each run--speed, tempo, long--has a specific purpose. The speedwork makes you faster; the tempo run raises your lactate threshold, enabling you to hold a faster pace during the half; and the long run increases your endurance.

Three. You run a variety of speedwork: 400s, 800s, and 1600-meter repeats. And make no mistake about it: There is real speed in these speed sessions, so run them with a fast friend.

Four. You do your tempo run--from two miles to eight miles--at faster than normal training pace, or 15 seconds faster than your targeted half-marathon pace.

Five. You gradually build up your long run to 12 miles, not the 20 needed for the marathon. And you do those long runs at a slightly faster pace than you would do on a normal long run.

Six. You cross-train twice a week. Easily at first, but as you get more fit, you raise the intensity, which will make you fitter.

Seven. You're asked not to train or race through pain or a slew of missed workouts due to sickness or busy times at work. Pierce believes if outside forces keep you from training consistently, you should reschedule your race when you have time to train.

Eight. You taper for two weeks (not the three needed for the marathon). This will ensure that you step up to the starting line rested, injury-free, and ready to reach your goal time.

But does all this translate to the half-marathon? "Definitely," says Pierce. In fact, he says, this program is a great fit for the half-marathon, because you don't need as much endurance to run a half.

Finally, we're going to tailor this program specifically to your goal finish time. That way, all you have to do is run three days a week at the exact paces prescribed.

To get started, use the formula below to determine your half-marathon goal time. Then plug in the paces for the three workouts each week.




Picking Your Goal Time




Use your current race results to determine your half-marathon race pace, then check out the chart below to find your corresponding goal time.




To find your half-marathon mile pace (HMP) and goal time, take either your…




1) Current 5-K mile pace and add 35 seconds per mile for your HMP and goal time (see chart below).


2) Current 10-K mile pace and add 20 seconds per mile for your HMP.


3) Current marathon mile pace and subtract 20 seconds per mile for your HMP.


Note: If you don't have a current PR for any of the above, simply go to the track or a well-marked flat trail or road and run three miles as fast as you can. Then use the corresponding formula from number 1 above to find your half-marathon per mile pace and goal time.

HMP
HM Goal Time
6:52
1:30
7:02
1:32:08
7:12
1:34:19
7:22
1:36:30
7:32
1:38:41
7:42
1:40:52
7:52
1:43:03
8:02
1:45:14
8:12
1:47:25
8:22
1:49:36
8:32
1:51:47
8:42
1:53:38
8:52
1:56:09
9:02
1:58:20
9:12
2:00:31
9:22
2:02:42
9:32
2:04:53
9:42
2:07:04
9:52
2:09:15
10:02
2:11:26
10:12
2:13:37
10:22
2:15:48
10:32
2:17:59
10:42
2:20:10
10:52
2:22:21
11:02
2:24:32

The Training Runs

This half-marathon program includes three time-targeted runs each week. On Tuesday, speedwork. On Thursday, a tempo run. On Saturday or Sunday, the long run. (More on what to do the rest of the week later.)

Since you'll be running only three days a week, these runs might be faster than you're used to, maybe a lot faster. But don't fret. This is because each run serves a purpose--mainly, to make you fitter and faster for your race. "I have trained a lot of runners using these formulas and they have been able to meet the training standards just fine," says Pierce. "The emphasis on intensity for these three sessions provides the runner with stimulation, both physiological and psychological, associated with hard efforts."

Speedwork:
The plan uses three distances--400, 800, and 1600--which should be done on a track or well-measured flat trail. Warm up with a 20-minute jog and cool down after your session with a 10-minute jog. This helps prevent muscle strains, and will keep your legs fresh for the next session.

Sample Speedwork:
20-minute jog. 8 x 400 (at pace specified) with a two-minute recovery jog in between each. Cool down with a 10-minute jog.

Speedwork Times:
400s--HMP, minus 75 seconds, divided by 4
800s--HMP, minus 65 seconds, divided by 2
1600s--HMP, minus 45 seconds
For example, a runner who is targeting a 1:30 half-marathon would be running at a 6:52-per-mile pace. Their 400s would be run at 6:52 minus 75 seconds (5:37), and divided by 4, or 84 seconds.

Tempo Runs:
The tempo run does two key things for you: "It enables the runner to keep running at a faster pace," says Pierce. "And it also trains the runner to keep running beyond his or her comfort zone, which is what a runner must do in a race." The key here is a good relaxed warmup jog, then a gradual shift into your tempo pace, followed by a relaxed cooldown jog. Do tempo runs on a well-marked trail or stretch of road to avoid the monotony of the track.

Sample Tempo Run: Jog 10 minutes. Four mile tempo. Jog 10 minutes.

Tempo Pace: HMP minus 15 seconds.
For example, our 1:30 half-marathoner would perform his tempo run in 6:37.

Long Runs:
Without the strong, steady, endurance-boosting long run, speed workouts and tempo runs would gradually wear you down. Start at seven miles and work up to 12, which is short enough not to warrant extended recovery, but long enough to give you that all-important "mileage confidence" for race day.

Sample Long Run: 10 miles

Long Run Pace: HMP + 30 seconds per mile
For example, our 1:30 half-marathoner would run his long run at 7:22 per mile.

Other Days: Take one day a week off. "Two or three days a week, cross-train for 30 to 40 minutes, gradually upping the intensity of that swim or bike as you get fitter and your ability to recover from the runs improves," says Pierce.

The Plan




WeekTuesdayWednesdaySat/SunWEEK 1. 4x400 3-mile tempo 6-mile long run. WEEK 2. 4x800 4-mile tempo 8-mile long run. WEEK 3. 3x1600 5-mile tempo 10-mile long run. WEEK 4. 6x400 6-mile tempo 6-mile long run. WEEK 5. 3x1600 4-mile tempo 10-mile long run. WEEK 6. 4x800 8-mile tempo 8-mile long run. WEEK 7. 6x400 6-mile tempo 10-mile long run. WEEK 8. 4x1600 8-mile tempo 12-mile long run. WEEK 9, 3x800 3-mile tempo 6-mile long run. WEEK 10. 4x400 2-mile tempo Half Marathon.

pah

So.....

Going to run my first Half Marathon in Cork June Bank Holiday, I did 9k in the relay last year and enjoyed it. I've done a few 5k and 10k's but I'm still a beginner really pB's of 28:01 and 58:21

I've been using endomondo app to track my runs and find it pretty good. I am using the built in training plan to work towards the half and it seems to follow a similar system to the info posted by John Mayo 10.

I started today and ran the 3.3k here I found it really difficult to slow down. The recommended pace was 7:14/km and I averaged 6:18/km but had to really slow up to what felt like a walk nearly tbh.

Maybe I was over enthusiastic about starting the plan and I haven't ran since 19th Dec. Is it that I lack core strength and control to be able to slow it down to a trot like that?

The app used my last 10k race time as a guide to give me my pacing. That was a 58:21 in November and I would generally run around 6:00/km give or take 10 seconds.

Anyone mind having a look and tell me if the plan seems ok - you can look ahead on the calendar - there are a lot of runs with the 7:14 pacing and I don't think I'll be doing it tbh 6:45/km would probably be my slow pace.

TBH what I want is to get a sub 2hr time, which would mean averaging 5:40/km which is something I think I could do given the timeframe.

Should I follow the plan and just go a little faster? say 6:30/km instead of the recommended 7:14 as this would still be quite comfortable for me?

Any thoughts or suggestions welcome.

john mayo 10

I often find that a recomended pace for a slow run to be very slow. Id say that if ur comfortable with a faster pace that the one suggested then go for it.

pah

john mayo 10 wrote: »

I often find that a recomended pace for a slow run to be very slow. Id say that if ur comfortable with a faster pace that the one suggested then go for it.

Thanks, doing 9.8k later so I'll see how it goes.

Itziger

pah wrote: »

Thanks, doing 9.8k later so I'll see how it goes.

Man, do 200 metres more and the maths on pace would be a lot easier!

pah

Itziger wrote: »

Man, do 200 metres more and the maths on pace would be a lot easier!

Lol I'm sure I will. Don't know why the bloody app doesn't just make it 10k

ger664

Improvement is gradual and tackling the weakest part of your running will yield the best results. Anyone coming off a very small aerobic base like OP here would probably be better served in doing the Base building phase of a Marathon Plan for 10K/HM or just building their mileage up to 50 easy miles a week first with 5-6 days running before tackling any of the specified speed work session.

shamrock55

Some usefull info here, i am on my first week of a training plan for a hm in may too, its for 10wks, i did my fastest ever 3m last night @26.40 so happy out, just do a bit of swimming later and 4 mile run tomorrow:)

The Black Oil

Hello,

I've never posted in this forum before, but I figured it was OK to bring this thread up again.

I'm hoping to reach a half marathon distance and need a plan or structure. I've been running for about 3 years now C25K, Bridge to 10K and I've not gone beyond that distance. Frequency of running has lessened due to being busy, so in terms of pace, etc, I'm not really up there. At least now from reading the earlier posts I've learned what a tempo run is. :pac:

I was looking for a suitable app or podcast to go from 10K to a half marathon, but perhaps this is not the way to go. Also, my phone is perhaps a little bulky (Nexus 4) - I'm reluctant to take it out and don't have an armband for it at present. This one app I had found, you can pay for whatever section you require and there's also a schedule in PDF format on there. http://www.personalrunningtrainer.com

I had been looking for a podcast for 10K to h/m as I do have an iPod armband and use that at the moment. However, the Personal Running Trainer podcasts are not available to international customers on amazon.com. Pah!

pah

The Black Oil wrote: »

Hello,
Also, my phone is perhaps a little bulky (Nexus 4) - I'm reluctant to take it out and don't have an armband for it at present.


Pah!

Armbands are rubbish generally, even more so for anything over 4" screen.

http://www.spibelt.com

Can't recommend this enough, picked one up in lifestyle sports and I've used it with a Galaxy Note 2, S4 and htc one without a bother. Doesn't bounce around, you won't even notice it's there after a couple of minutes . I Use Bluetooth headphones which I find to be a great setup.

The Black Oil

Good shout, thanks.