Half Plan Started

Yesterday was the start of the 12-week Half Marathon Training Program that I will be following leading up to the Philadelphia Rock & Roll Half. I like this one because it is pretty much what I do now (run three days per week) and the progression works for me. And it is simple. I'll keep some hill sprints in my routine once or twice per week and may sneak in to some track sessions by Coach Cook. Strength & conditioning training will remain three times per week also - hopefully I can fit it all in as the miles increase.

Here is the plan:

Week 1 - 4 mile, 4 mile & 6 mile

Week 2 - 4 mile, 4 mile & 7 mile

Week 3 - 4 mile, 5 mile (1-2 mile warm-up, 4 X 2 minutes at Tempo pace with
1-3 minute easy runs in between) & 7 mile

Week 4 - 4 mile, 5 mile (1-2 mile warm-up, 5 X 2 minutes at Tempo pace with
1-3 minute easy runs in between) & 8 mile

Week 5 - 4 mile, 5 mile (1-2 mile warm-up, 5 X 3 minutes at Tempo pace with
1-3 minute easy runs in between) & 5 mile

Week 6 - 5 mile (1-2 mile warm-up, 4 X 2 minutes at Tempo pace with 1-3
minute easy runs in between), 3 mile, 2 mile & 10.2 mile (2 mile warm-up,
10K time trial, 2 mile cool down).

Week 7 - 5 mile, 6 mile (1-2 mile warm-up, 5 X 3 minutes at Tempo pace with
1-3 minute easy runs in between) & 10 mile

Week 8 - 6 mile (1-2 mile warm-up, 4 X 4 minutes at Tempo pace with 1-3
minute easy runs in between), 6 mile & 11 mile

Week 9 - 6 mile (1-2 mile warm-up, 3 X 5 minutes at Tempo pace and 4 X 1
minutes at Tempo pace with 1-3 minute easy runs in between), 6 mile & 11
mile

Week 10 - 6 mile (1-2 mile warm-up, 4 X 5 minutes at Tempo pace and 4 X 1
minutes at Tempo pace with 1-3 minute easy runs in between), 6 mile & 12
mile

Week 11 - 6 mile (1-2 mile warm-up, 4 X 6 minutes at Tempo pace with 1-3
minute easy runs in between), 6 mile & 8 mile

Week 12 - 5 mile (1-2 mile warm-up, 4 X 2 minutes at Tempo pace with 1-3
minute easy runs in between), 4 mile, 2 mile & race