I do all my training runs based on time, not distance, since I train with a group — and we have people that run anywhere from a 7 min/mile pace, to those who have to walk/run.
We do this because training by time means all of us start and finish together, so we get to hang out before and after our runs, and it doesn’t make the slow folks feel like they’re too far behind.
For training for the half marathon, I took out one of the many beginner half marathon training plans online and converted the distance to minutes, based on a 12 min/mile pace. That way, those who CAN run faster, will be covering a distance associated with an intermediate/advanced training plan, and those slow folks (who are usually beginners, at least distance-wise) will be covering the correct shorter distance.
This was the 10 week training plan for the Half Marathon (all times in minutes). We ran on Monday, Wednesday (weekday long run), Thursday and Saturday (long run). Of course, it can be adapted to fit anyone’s schedule, just keeping the 4x week run frequency.
Of course, it goes without saying, that to follow this plan you have to have some running behind you already. If you never ran for 60 minutes straight, start out a couple of weeks earlier and build up your mileage to that. The first week is the easiest week, so you should be comfortable with the length of each run then. All the other increases are gradual, but if you injure youself in the first week, the gradual increases will be useless to you.
Here’s a quick spreadsheet of the training:
Week 1
Mon – 35
Wed – 40
Thu – 40
Sat – 60
Week 2
Mon – 35
Wed – 50
Thu – 40
Sat – 70
Week 3
Mon – 35
Wed – 50
Thu – 40
Sat – 80
Week 4
Mon – 40
Wed – 60
Thu – 40
Sat – 96
Week 5
Mon – 40
Wed – 60
Thu – 40
Sat – 108
Week 6
Mon – 50
Wed – 60
Thu – 50
Sat – 115
Week 7
Mon – 50
Wed – 70
Thu – 50
Sat – 130
Week 8
Mon – 50
Wed – 60
Thu – 50
Sat – 140
Week 9
Mon – 40
Wed – 50
Thu – 40
Sat – 90
Week 10
Mon – 40
Wed – 40
Thu – 2 mile walk
Sat – Rest (if race on Sunday)
I didn’t do any cross training (who has the time?), but cross training is always recommended. I was biking to work during the beginning of the training, and that definitely helped. And don’t skip your rest days, they are just as important as the training days.
If you miss a run, or even a week or two, just jump right back in on the correct week, don’t try to overdo it to make up for the time lost. I missed two weeks in my training due to second degree burns on my legs, then had to jump back in and run for over 2 hours. I couldn’t do it, as my endurance was shot after such a long rest. But I completed the distance I was meant to complete, but resigned to the fact that I had to walk a bit after every mile or two. Soon enough I was running the whole thing again, and was able to run the half marathon with no issues and without having to stop and walk.
Everyone in the group who followed this training had no issues running the Rock n Roll Half Marathon in VA Beach, that we had been training for. This is a great training plan if you want to build endurance. Of course, if you’re aiming for a PR, add some tempo runs during the short training runs.
It’s official!
