HALF MARATHON TRAINING PROGRAM

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The Furman Institute of Running and Scientific Training (FIRST’s) half marathon training program is based on results from FIRST’s run training studies. Results indicated that runners were able to run a successful half marathon running 3 days a week, following a specific training plan, and cross-training.

Pacing is a crucial component to this training program. From our running experience and previous research, it appears that training intensity is the most important factor for improving the physiological processes that determine running performance. Training program paces are based on current best 10K RACE pace.

This training program has produced good results with Key Run #1 run on Tuesday, Key Run #2 run on Thursday and the long run completed on the weekend. Runners can do the three key workouts in any order throughout the week; however, you need to allow at least one day between the key workouts.

Runners are encouraged to either cross-train or complete easy runs on other days of the week.

Key Run #1 Paces

(adjust from 10K race pace)

Key Run #2 Paces

(threshold runs)

Key Run #3 Paces

(long runs)

400m @ 10K pace – (55-60 sec.)

Short Tempo (ST) = 10K pace

Planned Half Marathon Pace (PHMP)

is 10K race pace + 20 sec.

600m @ 10K pace – (50-55 sec.)

Mid Tempo (MT) = 10K+15 sec.

800m @ 10K pace – (45-50 sec.)

 

Example:  42:00 10K race is a 6:45/mile pace;

✓    The pace for 800m would be a 6:00/mile pace or ~3:00 for the 800 m

✓    The pace for a MT run would be 7:00 / mile (6:45 +15 sec.)

✓    The pace for a long run may be PHMP + 20 sec. or 7:05 + 20 = 7:25/mile

1000m @ 10K pace – (42-47 sec.)

1200m @ 10K pace – (40-45 sec.)

1600m @ 10K pace – (35-40 sec.)

2000m @ 10K pace – (30-35 sec.)

FIRST Marathon Training Program Sample Week

Monday

Tuesday Wednesday Thursday Friday Saturday Sunday
Cross-train or Easy Run Key Run #1 Cross-train 30 – 45 min. Key Run #2 Off Key Run #3

Cross-train 30 – 45 min.

 

18

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

12 x 400m (90 sec. RI)

10 minute cool-down

2  miles easy,

3  miles @ Short Tempo pace 1 mile easy

Distance:  8 miles

Pace: PHMP + 20 sec./mile

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

17

10-20 minute warm-up

400, 600, 800, 1200, 800, 600,

400 (400 RI)

10 minute cool-down

 

5 mile run @ Mid Tempo pace

Distance:  9 miles

Pace: PHMP + 20 sec./mile

 

16

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

6 x 800m (90 sec. RI)

10 minute cool-down

2  miles easy,

3  miles @ Short Tempo pace 1 mile easy

Distance: 10 miles Pace: No specific pace; Easy /relaxed effort run
 

15

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

1200, 1000, 800, 600, 400, 200 (200M RI)

10 minute cool-down

 

5 mile run @ Mid Tempo pace

Distance:  9 miles

Pace: PHMP + 20 sec./mile

14

Key Run Workout #1

Key Run Workout #2 Key Run Workout #3
10-20 minute warm-up

5 x 1K (400m RI)

10 minute cool-down

1 mile easy,

3 miles @ Short Tempo pace 1 mile easy

Distance:  9 miles

Pace: PHMP + 20 sec./mile

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

13

10-20 minute warm-up

3 x 1600m (1 min. RI)

10 minute cool-down

 

6 miles @ Long Tempo pace

Distance:  11 miles

Pace: PHMP + 30 sec./mile

12

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

2 x 1200m (2:00 RI);

4 x 800m (2:00 RI)

10 minute cool-down

1 mile easy, 2 miles @ MT pace 1 mile easy, 2 miles @ MT pace 1 mile easy

Distance:  10 miles

Pace: PHMP + 20 sec./mile

11 Key Run Workout #1 Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

6 x 800m (1:30 RI)

10 minute cool-down

 

5 mile run @ Mid-Tempo pace

Distance:  12 miles

Pace: PHMP + 30 sec./mile

10

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

2 x (6 x 400m) (1:30 RI)

(2:30 RI between sets)

10 minute cool-down

1 mile easy, 2 miles @ MT pace 1 mile easy, 2 miles @ MT pace 1 mile easy

Distance:  8 miles

Pace: PHMP + 15 sec./mile

9

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

1 mile (400 RI), 2 miles (800 RI), 2 x 800m (400m RI)

10 minute cool-down

 

5 mile run @ Mid-Tempo pace

Distance:  13 miles

Pace: PHMP + 30 sec./mile

8

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

3 x (2 x 1200m) (2:00 RI)

(4:00 RI between sets)

10 minute cool-down

 

6 mile run @ Mid-Tempo pace

Distance:  10 miles

Pace: PHMP + 20 sec./mile

7

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

1K, 2K, 1K, 1K (400m RI)

10 minute cool-down

 

5 mile run @ Mid-Tempo pace

Distance:  14 miles

Pace: PHMP + 30 sec./mile

6

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

3 x 1600m (400m RI)

10 minute cool-down

 

6 miles easy & relaxed effort

Distance:  10 miles

Pace: PHMP + 20 sec./mile

5

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up 10 x 400m (400m RI)

10 minute cool-down

 

5 mile run @ Mid-Tempo pace

Distance:  15 miles

Pace: PHMP + 30 sec./mile

4

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

3 x 2000m (400m RI)

10 minute cool-down

1 mile easy, 2 miles @ MT pace 1 mile easy, 2 miles @ MT pace 1 mile easy

Distance:  10 miles

Pace: PHMP + 20 sec./mile

3

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

2 x 3200 (400m RI)

10 minute cool-down

5 mile run @ Mid-Tempo pace

Distance:  12 miles

Pace: PHMP + 20 sec./mile

2

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

10-20 minute warm-up

5 x 1K (400m RI)

10 minute cool-down

2  miles easy,

3  miles @ Short Tempo pace 1 mile easy

Distance:  8 miles

Pace: PHMP + 20 sec./mile

Race     Week

Key Run Workout #1

Key Run Workout #2

Key Run Workout #3

1 10-20 minute warm-up 6 x 400m (400m-RI)

10 minute cool-down

3 mile run easy & relaxed effort

Half Marathon Race Day Distance: 13.1 miles Pace:  Race Pace

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