This 10-week plan was designed by the experts at Runner's World for those who have been running consistently for several years and who regularly log an average of 25 to 30 miles per week. It's geared for those who may have finished a half marathon and now want to finish faster. It features two or three days of rest and four or five days of running each week. It includes speedwork to boost your stamina and plenty of race-pace miles to help you easily get into rhythm on race day. There's a long run each week, which starts at eight miles in week one and peaks at 13 miles. Not the right plan for you? Check out Runner's World's training plans for beginners and advanced runners.
Run at a comfortable pace, easy enough that you can hold a conversation. If you're huffing and puffing, you're going too fast. Don't worry about your speed. Just focus on covering the distance.
1 mile easy running 3 miles at half marathon pace 1 mile easy running Today is your first run with half marathon-pace (HMP) miles. This will help you practice the pace you hope to hit in the race. Warm up with one mile of easy running, then try to settle in to your half marathon pace and hold it for three miles. Cool down with one mile of easy running. Need help picking your pace? Check out our training calculator at runnersworld.com/tools.
Be sure to sandwich each run with a warmup and cooldown of five to 10 minutes of walking and easy jogging, even on days that call for short, easy runs. Doing so will help you feel more comfortable on the run and will prevent injuries like muscle pulls.
Today is your first long, slow distance (LSD) run. The long run is the backbone of any successful training program. It builds your aerobic base, increases your endurance, boosts confidence, and helps you rehearse some of the gear and fuel strategies you'll need for the race. It also helps you prepare for the psychological challenge of racing for a few hours. Since you'll be running farther, you can go out slower than you usually do. On these days your goal is just to complete the distance.
Be sure to stay hydrated throughout the day, not just while you're out on the run. A good rule of thumb is to drink half your body weight in ounces of fluids. So if you weigh 150 pounds, aim for 75 ounces of water or sports drink per day. If you weigh 100 pounds, aim for 50 ounces.
1 mile easy running 2 x 1 mile at 10K pace with 800-meter easy run recovery 1 mile easy running Today you'll do repeats of 2 x 1 mile and cover five miles total. After a one-mile warmup, run one mile at your 10K pace, jog two laps around the track (or one-half mile) for recovery, and repeat this cycle once. Cool down with one mile of easy running.
Be sure to replace your shoes every 300 to 500 miles. Since it's easy to lose track of how long you've had a particular pair, record the date that you started wearing them in your log. When you're shopping for running shoes, go to a specialty running store where trained professionals will evaluate your feet, watch you run, recommend the right shoes, and let you take them for a test run. You'll leave with a comfortable pair of shoes that will have you running pain- and injury-free.