Since I’m now on week 3 of my half marathon training plan, I thought I probably should share which plan I am following. The short answer is one of the half marathon plans from Faster Road Racing by Pete Pfitzinger.
The long answer is a little bit of Half Marathon Schedules 1 and 2 from Pfitz, and a little bit of just winging it. When selecting a plan I was hoping to find something that would:
- Continue building on the volume I was running this spring (usually 35-40 miles/week)
- Feature long runs longer than the half marathon distance
- have six runs per week
- Incorporate some form of weekly speed work
- have some flexibility for group runs, run/yoga/run, etc
I wasn’t too surprised when it turned out that none of the cookie cutter plans in the book completely met my desires. Schedule 1 didn’t have quite the weekly mileage that I wanted (31-47 miles) nor did it have any runs longer than 13 miles. I know it probably seems strange to want to train beyond the half distance, but I know that I struggle with endurance and I kind of credit the long runs of last year’s marathon cycle with helping me finally break 1:45.
Schedule 2 had too many miles. It peaks with a 63 mile week. Since my marathon training last year maxed out at 55 miles, this seemed a little excessive for a half marathon (based on my current goals and abilities). It also had speed work on Wednesdays which meant I would never be able to run with my favorite run club.
I briefly considered trying a Hansons plan, but that was quickly dropped when I realized they are 18 week plans and I only had 12-13 weeks available. So in the end I decided to Frankenstein some parts of the Pfitz plans together to create a custom plan. My goal is to have most weeks in the 40+ range, with a few weeks peaking around 55 miles.
Monday: Recovery run (3-5 miles)
Tuesday: Lactate Threshold and VO2 Max workouts from Pfitz 1
Wednesday: Downhill from here group run (epic hill halfway through the run)
Thursday: Easy run (6-10 miles)
Friday: Rest Day
Saturday: Run/Yoga/Run or Easy Run (7-8 miles)
Sunday: Long run from Pftiz 2 (12-16 miles)