2017 Hapalua Half Marathon Training Plan

The goal?  Break 1:55:00

The Plan:

screen-shot-2017-01-16-at-7-54-23-pm

My PR, which was 2 years ago at this very race, is 1:55:54. Hopefully, with a little bit of discipline I can run consistently and beat my PR.  If I don’t, I’ll be extremely happy with a sub 2:00 hour half marathon.

This plan I’ve mixed with Hal Higdon’s programs, and also a little bit of the Hanson’s Marathon Method.

 

The Details:

Easy run:

I’ve decided to break away from the easy runs.  If I feel like running, I’ll run.  If I don’t, I won’t!

Easy Run: Any pace that feels comfortable and that I can speak.

Hills:

Run uphill between 200 and 400 meters.  Jog or walk the recovery, which will be equal distance between each repeat – I’ll add at least one mile before and after each hill day, possibly more.

Hills are great to strength quads, and to build speed, so you can substitute any interval workouts, or even a Tempo workout.

Speedwork:

If you want to run fast, train fast!!

Best done on a track, but can be done on the road.  Walk or jog between each repeat.  The recovery time will depend on the length of the repeat – see the table above.

400m: 1:50 – 2:00 (approx. 7:55min/mile)

800m: 3:53 – 4:05 (approx. 8:09min/mile)

1600m: 8:38 min/mile

Tempo Runs:

There are different ways to approach the tempo run. Hal Higdon says that they are “A continuous run with a buildup in the middle to near 10K race pace.”  However, if you are running with the Hanson’s Marathon Plan, it is a run completed at race pace.

I think I’ll end up doing a mix of these, maybe.  I’m still not sure.  So, it’s either one or the either:

  •  A tempo run of 40 to 60 minutes will begin with 10-20 minutes easy running, build for 20-30 minutes near the middle, and then 5-10 minutes near the end.
  • A mile warm up, run at prescribed time at the prescribed pace and a mile cool down.

Hal says that the tempo can be as hard or as easy as you like.

Tempo Run: 8:24 – 8:38 min/mile

Pace:

Race pace!  I will be running at the pace I hope to complete the half marathon in.  I’ve only got a few days of speed work that are completed at race pace, so I may add in a few more miles along the way at this pace.  (Or they will be during my tempo run)

Race Pace: 8:38 min/mile (This may be a little ambitious, but I thought I may as well aim high!)  I will adjust this later if I feel it is too impossible)

Long Runs:

These are not to be run too fast.  I won’t be focused on mileage, only time.  These long runs will be run at a comfortable pace, except for the days when a 3/1 is prescribed.  I will attempt to run a few of these runs in Honolulu on the race course.

A 3/1 work out is when the first three quarters of the distance is run comfortable, and then accelerating to near race pace for the last quarter.

Long Run: 9:21 – 10:39 min/mile

Warm up:

Warming up is important.  Before each hill or speed workout I’ll run about a mile to warm up, and maybe even to throw in some easy strides before each run.  (Strides are around 100 meters gradually building and then slowing down with the middle being near race pace).

Cool down after each of these workouts by jogging a mile.

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