This plan was designed for runners who want to break 1:30 in the half marathon. It is geared for runners have averaged 30 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes tempo runs, intervals, Yasso 800's and long runs, which start at 10 miles and peak at 16 miles.
Your Tuesday runs will be at an easy/comfortable 'talking' pace. Because you rested on Monday, you may feel a little frisky, but stay under control and save that added effort for your Wednesday run.
2 miles easy running 8 x 400 at 92-second pace with 200 easy run recovery 2 miles easy running Wednesday will be your day to develop the ability to run faster. These 'interval' days will progress from short distances and progress to as long as one mile. Each of the hard efforts will be followed by a shorter but slower recovery distance. While strenuous, they will be doable and should leave you with a sense of accomplishment and positive outlook for what's to come.
When you're in training, it's important to eat like an athlete. About half of your daily calories should come from carbs. Fruits, vegetables, whole grains, beans, and lentils are rich in complex carbs, as well as vitamins and minerals that speed recovery. About 25 percent of your daily calories should come from unsaturated fats, which will keep you feeling satisfied and full, and help your body absorb certain vitamins. Nuts, seeds, and avocados are rich in heart-healthy fats, as are olive and flaxseed oils. The remaining 25 percent of your calories should come from protein, which helps speed muscle repair and recovery. Cuts of beef and pork labeled 'loin' and skinless poultry have a healthy protein-to-fat ratio. Fatty fish, tofu, eggs, and low-fat dairy such as milk and yogurt are also good sources. (Pace: 8:24/mile)
The purpose of easy days is to develop the endurance, strength, and cardiovascular fitness you'll need for the race. You don't want to take these runs so fast that you're sore the next day. At the end of the run, you want to feel like you have the energy to run longer. (Pace: 8:24/mile)
Today is your first long, slow distance run (LSD). These runs are designed to build your endurance, improve aerobic capacity, develop strength, and get you accustomed to spending hours at a time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. (Pace: 8:24/mile)
Even if you're a confirmed solo runner, it's a good idea to explore running with others. When you know someone is waiting for you, you're not as likely to skip that day's run at the last minute. Plus, you can venture farther afield and at odder hours than you'd feel comfortable doing alone. Pay close attention to your respective paces and levels of fitness so you're not introducing unnecessary tension. You can challenge yourself with your faster friends on days when you want a harder workout and hook up with your slower friends on your easy recovery days. (Pace: 8:24/mile)
Once you've warmed up with two miles of easy running you'll be ready for the following workout. 3x400 at 1:32 pace with 200 easy run recovery 2x600 at 2:06 pace with 200 easy run recovery 2x400 at 1:32 pace with 200 easy run recovery 1 mile easy running