Running

Here are the specific details of the Bill Pierce FIRST Half Marathon Training Program:

Pick Your Goal Time

Use your current race results to determine your half-marathon race pace, then check out the chart below to find your corresponding goal time.

To find your half-marathon mile pace (HMP) and goal time, take either your…

  1. Current 5-K mile pace and add 35 seconds per mile for your HMP and goal time (see chart below).
  2. Current 10-K mile pace and add 20 seconds per mile for your HMP
  3. Current marathon mile pace and subtract 20 seconds per mile for your HMP
Note:  I did not have any of these figures to go from, so I picked based on my typical long run pace (adjusting for the fact that I had a four month old and had not ran at all during my pregnancy).

HMP
HM Goal Time
6:52
1:30
7:02
1:32:08
7:12
1:34:19
7:22
1:36:30
7:32
1:38:41
7:42
1:40:52
7:52
1:43:03
8:02
1:45:14
8:12
1:47:25
8:22
1:49:36
8:32
1:51:47
8:42
1:53:38
8:52
1:56:09
9:02
1:58:20
9:12
2:00:31
9:22
2:02:42
9:32
2:04:53
9:42
2:07:04
9:52
2:09:15
10:02
2:11:26
10:12
2:13:37
10:22
2:15:48
10:32
2:17:59
10:42
2:20:10
10:52
2:22:21
11:02
2:24:32

Figure your target run times

Speedwork:
The plan uses three distances--400, 800, and 1600--which should be done on a treadmill, track or well-measured flat trail. Warm up with a 20-minute jog and cool down after your session with a 10-minute jog. This helps prevent muscle strains, and will keep your legs fresh for the next session.

Speedwork Times:
400s--HMP, minus 75 seconds, divided by 4
800s--HMP, minus 65 seconds, divided by 2
1600s--HMP, minus 45 seconds
For example, a runner who is targeting a 1:30 half-marathon would be running at a 6:52-per-mile pace. Their 400s would be run at 6:52 minus 75 seconds (5:37), and divided by 4, or 84 seconds.

Tempo Runs:
The key here is a good relaxed warmup jog (1o min), then a gradual shift into your tempo pace, followed by a relaxed cooldown jog (10 min). Do tempo runs on a well-marked trail or stretch of road to avoid the monotony of the track.

Tempo Pace: HMP minus 15 seconds.
For example, our 1:30 half-marathoner would perform his tempo run in 6:37.

Long Runs:
Without the strong, steady, endurance-boosting long run, speed workouts and tempo runs would gradually wear you down. Start at six miles and work up to 12, which is short enough not to warrant extended recovery, but long enough to give you that all-important "mileage confidence" for race day.

Long Run Pace: HMP + 30 seconds per mile
For example, our 1:30 half-marathoner would run his long run at 7:22 per mile.

10 Week Schedule


Week
Tuesday
Wednesday
Sat/Sun
1
4x400
3-mile tempo
6-mile long run
2
4x800
4-mile tempo
8-mile long run
3
3x1600
5-mile tempo
10-mile long run
4
6x400
6-mile tempo
6-mile long run
5
3x1600
4-mile tempo
10-mile long run
6
4x800
8-mile tempo
8-mile long run
7
6x400
6-mile tempo
10-mile long run
8
4x1600
8-mile tempo
12-mile long run
9
3x800
3-mile tempo
6-mile long run
10
4x400
2-mile tempo
Half Marathon

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