best 10-week half marathon training plan

• 10 Week Half Marathon Training Plan
  • Intermediate level plan with a day of stretch training and a day of stretching
  • Start this week to be ready to run the Lexus Lace Up Half Marathon in December
  • Before starting this plan you should be regularly running 4 to 5 days a week, able to run about 5 miles, free from injury and have the time to dedicate to your training
  • This training plan doesn’t have specific speed work
  • For the strength training days – focus on body weight exercises and do full body strength session or alternate upper body / lower body / abs
• Run Fit Half Marathon Program
  • 12 Week Running and Strength & Conditioning Plan
• Half Marathon Pace Chart
  • Know how fast you need to run each mile to hit a certain finish time
• What to each the night before a race or long run, what to eat race morning and more
  • Check out this post and podcast on What to Eat Before a Race
• Half Marathon and Marathon Gear Must Haves
  • Never do anything new on race day
  • Use the same things the night before and morning of the race
  • Pack the fuel you used in training for during the race
  • My race day must haves: iced coffee with essential aminos, toast with almond butter and banana, Spark Drink Mix, Spark stick packs, O2 Gold supplement, visor, sunglasses, sunblock, sports bra, tank, shorts, compression socks, shoes, belt, Garmin GPS watch, chapstick with SPF
• Check out My Running and Race Day Favorites on the Run Eat Repeat Amazon Shop List

• Garmin’s Intermediate Half Marathon Plan
  • 16-week plan
  • A mix of interval, recovery, and long runs
  • Long runs are HR zone 2
  • Interval runs are HR zone 4
  • Pace or HR based plan
  • Adapts based on performance
  • Suggests different run types
  • Includes informational videos
  • Includes warm-up, cooldowns
• Jeff Galloway Half Marathon Plan
  • Accountable training program
  • Not very adaptable
  • Variety of run types
• The Run Smart Project Calculator
  • Helps to set pace or goal pace
  • Advice on HR zones: easy (Z1 or Z2), steady (Z2 or Z3), long run (Z2), threshold intervals (Z4, not Z5)

• Hal Higdon’s Novice Half Marathon training plan
  • Recommended by friends and first thing that comes up on Google
  • Keeps things simple and recognizes that virtually every new runner just needs to get used to running regularly over a long period of time to best improve
  • Lacks sufficient mileage to fully prepare for the half
• Hanson’s Half Marathon program
  • Popular on Reddit
  • Find one that closely fits needs (e.g. weekly milage, days on/days off)
• 16 week half marathon plan
  • Repeats the long runs, built confidence up that could handle the distance
• Jeff Galloway run/walk plan
  • Makes training load manageable and got user in half marathon shape without injury
• Hal Higdon’s Intermediate plans
  • Adds tempo runs and intervals
• RunKeeper’s Sub 2:30 Half Marathon training plan
  • Varied training with explanation on each day of what the specific training is for
• Hal Higdon’s Advanced Half Marathon plan
  • Increased mileage and demanding workouts
• Pfitz’s 18/55 Marathon (full, not half) plan
  • Increased mileage and demanding workouts
• Pfitz’s 12/63 Half Marathon plan
  • Ramp up miles by substituting 6 mile recovery runs for the rest days

• Sub 2-Hour Half Marathon Training Plan with strength training
  • Designed for runners who want to run inside 2-hours for the 13.1-mile race
  • Aimed at runners who can already run 4-5-milers during week 1 of the training schedule
  • Includes further reading along the way including nutritional advice and injury prevention tips
  • Includes a strength routine to be performed alongside half marathon training
  • Strength training can be carried out from home or at the gym
  • Each session will be progressive throughout the course of the plan, including exercises for beginners and those more advanced in the gym
  • Includes information on nutritional advice and injury prevention
• JM Coaching
  • Coaching philosophy is devised from proven research and experience of what some of the worlds leading athletes and coaches have used
  • Current Great Britain International Athlete
  • Successfully coached a series of athletes using very similar approaches
  • Influences come from previous personal coaches and current lead coach and mentor Steve Vernon
  • Program includes easy running, intervals, long runs and rest days

• Hal Higdon Novice 1 Training Plan
  • Recommended by multiple users
  • Can be stretched to fit 10 weeks
  • Long runs target a certain number of miles
• Jenny Hadfield’s Plans
  • Recommended by one user
  • Includes run/walk and running plans
  • Long runs are measured by time, not distance

💭  Looking into

How important is it to hydrate and eat breakfast before running for a 10-week half marathon training plan?

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What are the benefits of strength training for a 10-week half marathon training plan?

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Is Pfitzinger's plan suitable for a 151 half PR for a 125 lb female?

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How structured are Hanson's Half and Full Marathon plans?

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Is Jeff Galloway's plan suitable for a 10-week half marathon training plan?

• Run as many easy miles as possible and do a tempo run at race pace once per week
  • Got the author of the post to their PR of 1:51:45
• This plan from BAA
  • Includes progressive structure for the workouts
  • Includes “half marathon simulation” long runs
• Hanson’s Half and Full Marathon plans
  • Very structured plans with 6 days a week of running
  • Prescribed paces
• Pfitzinger’s plans
  • Can step it up for 125 lb female with a 151 half PR
• Strength training by lifting heavy
  • Resolved all the author’s injury issues
  • Lifting should be done consistently per a plan

• The Ultimate 10-Week Half-Marathon Training Plan
  • Appropriate for runners with a little bit of experience
  • Long runs start at 4 miles and peak at 12 miles during week 7
  • Some easy runs are determined by time (25-30 minutes) rather than distance
  • Focus on increasing the time you spend on your feet, rather than aiming for specific mileage
  • Easy runs should be truly easy and comfortable
  • 10-week half-marathon training plan available to download

• Jeff Galloway’s plans
  • Based on intervals of running interspersed with walking
  • Plans are 18 weeks, but can be adapted for 10 weeks
• Aim for 10 km races instead
  • Get in just a good shape and it will be much more fun
  • Wait and focus on building your base, shoot for getting a 10k done first
• Stick with your training
  • Make yourself a training plan that starts with a weekly running mileage you’re comfortable with and increases in mileage ~5% each week
  • Take a day off if you feel pain or fatigue
• Don’t focus on times
  • Just focus on being able to complete it
• Mind over matter
  • Tell yourself it will be hard, don’t overthink, have fun doing it
• Be careful and track your HB during the running

• 10-Week Beginner Half Marathon Training Plan
  • Target time: Whatever you can manage
  • 4 sessions per week with two options for each training day
  • Uses “Soar paces” to explain how fast to run in each session
  • Includes warm-up and warm-down runs, recovery walks, and stretching
  • Increases distance and intensity gradually over 10 weeks, with increasing rest periods each week
  • Includes intervals and a 10K event to prepare for the half marathon
  • Hydrate well and eat breakfast before running

• 10 Week Intermediate Half Marathon Training Plan
  • Best suited for runners with some experience looking to improve their half marathon performance.
  • Builds up your mileage over 10 weeks, and includes one tempo run per week.
  • Tempo runs are great for runners with a specific finishing time in mind; they help you to train towards that time.
  • Who is it for?: Runners looking to run a great 1st half marathon, or set a new PR!
  • How Long?: 10 weeks.
  • Includes 2 mid-week runs, to be performed at a comfortable pace, one tempo run, and one long-slow run each weekend to build your max mileage.
  • The plan includes one cross-training day per week and two rest days.

💭  Looking into

What is the best 10-week half marathon training plan?