Palos Half PR 2010

Half-Marathon Training:  3 days/week


The FIRST program also has a half-marathon training program based on the principles of cross-training alternating with running with intensity and purpose.  You can read about the programs here:

Description of the First Programs

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.

Last year, I created half-marathon training programs for a few people, based on the FIRST program.  One of them got his half-marathon time within a few seconds of 90 minutes.  This year a few of us are going to train with him to try to beat 1:30.  (An 90 minute half-marathon will get you guaranteed entry into the NY marathon)  Another good goal time for people in the half-marathon is 1:45.  This will get you into the Preferred Start corral in the Chicago Marathon, which I think sets you up better for a BQ, since youa re not stuck in the back walking up to the start line.  So, I created 2 training plans based on those 2 goal times.

Sample Programs for FIRST: 1 hour 45 and 90 minute Half Marathon Finish

We will try to meet on the weekend (Saturdays) and do the long runs, maybe with pace groups ranging in those times.  For anyone with a goal time in between 1:30 and 1:45, I can create another training plan. We may not all hot those goal times, but I guarantee if we train together, and stay healthy - we will all PR, and have a lot of fun.

Who's In?