The chart below is a twelve week plan to build up to a half-marathon. It is not designed for beginners, but rather intermediate runners who run 10-15 miles a week already.
The focus is to run shorter and faster runs in the week and a long slower run at a comfortable pace on the weekend. Eventually the two methods should meet and your longer, slower pace is actually faster than before.
| Weeks | Run #1 | Run #2 | Run #3 | Run #4 | Run #5 |
|---|---|---|---|---|---|
| 1 | 1 mile | 1 mile INT | 1 mile | 1 mile | 1 mile |
| 2 | 2 miles | 2 miles INT | 2 miles | 2 miles | 2 miles |
| 3 | 3 miles | 3 miles INT | 3 miles | 3 miles | 3 miles |
| 4 | 4 miles | 2 miles INT | 3 miles | 4 miles | 4 miles |
| 5 | 2 miles | 3 miles INT | 4 miles | 3 miles | 5 miles |
| 6 | 3 miles | 2 miles INT | 4 miles | 3 miles | 6 miles |
| 7 | 4 miles | 3 miles INT | 5 miles | 2 miles | 7 miles |
| 8 | 1 mile | 3 miles INT | 5 miles | 2 miles | 8 miles |
| 9 | 2 miles | 2 miles INT | 5 miles | 2 miles | 9 miles |
| 10 | 3 miles | 3 miles INT | 4 miles | 3 miles | 10 miles |
| 11 | 3 miles | 4 miles INT | 4 miles | 3 miles | 11 miles |
| 12 | 1 mile | 4 miles INT | 3 miles | 3 miles | 12 miles |
Run #1 - Fast paced run - usually 1-4 miles
Run #2 - Interval runs - break up the distance into 1/4 mile, 1/2 mile and 1 mile repeats - your choice on pace and distance - mix in some leg PT on any runs that you do that are 1/4 and 1/2 mile repeats: For instance:
- Repeat 3-4 times - Run 1/2 mile or 1/4 mile at goal pace - Squats - 20 - Lunges - 10/leg
Run # 3 - Fast paced run - usually 1-5 miles
Run #4 - Optional non-impact day or run the distance listed - regular pace
Option #1 - Swim 1000-1500m - any stroke - Try 100m, 200m, 300, 400m, 500m = 1500m
Option #2 - Hypoxic pyramid - 1200m - 2,4,6,8,10,12,10,8,6,4,2 x 100m
Option #3 - LifeCycle Bike Pyramid - Manual mode / levels 1,2,3,4,5,6,7,8,9,10 until failure, repeat in reverse order holding each level for 1:00
Run #5 - Is the long pace run - usually done on the weekend.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.
