SubscribeIt is time to start training for the Oakland Running Festival half marathon again. I will be carrying my 2:15 pace sign once again this year. Last year, a lot of people fell off the pace during the run. I did not like watching so many people fall off the pace, so I wrote a training plan for a successful 2:15 half marathon.
Completing a 13.1 mile run in 2:15 requires an average pace of 10:20 per mile. Last year, I planned on running a 10:15 pace to make up for time lost at the start line.
In reality, we ran at a 10:03 pace to make up for the start time and walking through the water stops and finished at 2:15:35 clock time. To finish at 2:15 you will need to train for a 10:03 pace.
To make training easier, I wrote a training plan for you to follow. I know a lot of people do not want to run four days a week. Running four days a week will certainly make things easier for the half marathon but days can be skipped.
It is very bad to skip long runs (need to build up those miles) or tempo run (which is when you build your speed and endurance).
The main training begins in January. I started with a month of run/walk for people who are just getting into running or getting back into the swing of things. It is a good idea to be able to run 4 miles before you start your half marathon training plan.
I like to do my long runs on Saturday. Sunday is fine for long runs too.
Long runs – During the long runs there should be no hard breathing. You should be able to hold a conversation for the whole run. If you start to breathe hard, slow down.
Cruise runs are a bit faster than the long runs but do not need to be too fast. These runs are just to add miles to the legs.
Runs are random things that are a bit faster than cruise runs. You can vary the pace of normal runs to change things up.
Tempo runs are where you build your speed. They hurt. You will need to build up to 9:00 to 9:30 miles for 30 minutes. It is good to start out by jogging for about 10 minutes then pick a target a few hundred yards away and run towards it. You should be breathing hard when you get there. Slow down and repeat the process.
It is tradition to tell yourself to go get a physical before you start a running plan. If you have good luck with getting a sports physical, let me know who your doctor is.
Get to training and I will see you on March 25th.
Week : Mon Tue Wed Thur Fri Sat Sun
12/05| 30 min run/walk | Cross train| 30 run/walk | 30 min jog| cross train|1-3 mi|Rest
12/12| 30 min run/walk | Cross train| 30 run/walk | 30 min jog| cross train|1-3 mi|Rest
12/19| 30 min run/walk | Cross train| 30 run/walk | 30 min jog| cross train|1-3 mi|Rest
12/26| 30 min run/walk | Cross train| 30 run/walk | 30 min jog| cross train|2-4 mi|Rest
01/02| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|4 mi|Rest
01/09| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|5 mi|Rest
01/16| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|6 mi|Rest
01/23| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|8 mi|Rest
01/30| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|7 mi|Rest
02/06| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|9 mi|Rest
02/13| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|10 mi|Rest
02/20| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|11 mi|Rest
02/27| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|12 mi|Rest
03/05| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|13 mi|Rest
03/12| 30 min up tempo| Cross train| 40 min cruise| 30 min run| cross train|10 mi|Rest
03/19| 30 min easy run | Cross train| 40 min cruise| 30 min easy| cross train|rest Half Marathon
