Half-Marathon Training 3 days/week

The FIRST program also has 5-K, 10-K and half-marathon training programs based on the principles of cross-training alternating with running with intensity. I created a spreadsheet that takes your 5-K time as an input and creates an 18 week training program based on your Half-marathon time, and intermediate speed distances in between.
I did this for two speeds so far:
Descriptions of FIRST Program Science
Sample Half-Marathon programs for various times

Today is the end of Week 1 of this 18 week program for Half Marathon on May 2, 2010, so if you are still interested, you could catch up.
Good running,
Tom

Run Less, Run Faster

In Winter of 2005, I trained for my first half-marathon. I used the Hal Higdon program, and I ran just under 1:45 in the Valporaiso Indiana half marathon. This gained me a preferred start in the Chicago Marathon, which I was pleased with. I continued to use the Hal Higdon marathon training programs running 2 per year. Within a year, I cut 32 minutes off my time in Chicago (from 4:07 to 3:35) , and was within 5 minutes of qualifying for Boston. So I tried the Pete Pfitzinger Advanced Marathon program, and I was running 55 miles per week at a peak. I was doing okay, but I ran a poor race in Buffalo, and was back just up above 4 hours.

 

Then my wife bought me the book - "Run Less-Run Faster". It was developed by the Furman Institute of Running and Scientific Training (F.I.R.S.T.) http://www.furman.edu/first/ at Furman University.

 

In my next marathon, I ran a 3:30:34, and qualified for Boston. Since then, I have
used the program for 3 other marathons, including Boston 2009, and my PR of 3:29:46 in Chicago 2009 to requalify to run Boston this spring.
Each week, I run a tempo run, long run and speed work, with 2-3 other days of NON-WEIGHT-BEARING cross-training (swimming or cycling).

 

While I am very happy to have PR'ed twice, and will run Boston for the second year in a row; I think the moderate time demands of this program is a good balance, and helps avoid injury (my plantar fascitis has kept under control).
The book is great, and if your budget allows I recommend adding it to your running library.
Here are links to copies of several of the goal times  (e.g. 3:20, 3:30, 3:35, 3:40, 3:45).
The First plans are 16 week programs. 
Be sure to look at the "Entrance Exam" requirements on the first page of each PDF file.  For example, 3:30 is a realistic marathon goal IF you have run one or more of the following say in last 18 months:

• 5k in 21:35
• 10K in 45:10
• Half marathon in 1:40

The half-marathon is the best indicator.  If you are at that level, then you see if you can Key Run workouts  (one each fron #1, #2, #3 ) all within 1 week.
If you have any questions about this program, email me .mailto:.Tom_Nolan@comcast.net