Runner's World Break-1:30 Half-Marathon Plan - 10 Weeks
10 weeks - $24.99
Total Miles: 364
Total Miles: 364
This plan was designed for runners who want to break 1:30 in the half-marathon. It is geared for runners have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes race-pace runs, speedwork, and long runs, which start at 10 miles and peak at 13 miles.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Week 1 REST/XT
Welcome to week one of the Runner's World Break-1:30 Half-Marathon Plan. This 10-week plan is designed to help you finish a half-marathon fast, fit, and injury-free. Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll receive an e-mail reminding you about your workout, plus tips on training, nutrition, and injury prevention. Each week throughout the program, you'll have three or four short runs, one or two days for rest or cross-training (XT), and one long, slow, distance run (LSD) to help you develop the endurance you’ll need to cover 13.1 miles. You’ll practice your goal race pace with workouts that call for miles at half-marathon pace (HMP). To develop speed, you’ll hit the track for mile repeats and Yasso 800s. Your training kicks off with a rest day. Mondays are always reserved for rest so you can recover from the previous week. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Welcome to week one of the Runner's World Break-1:30 Half-Marathon Plan. This 10-week plan is designed to help you finish a half-marathon fast, fit, and injury-free. Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll receive an e-mail reminding you about your workout, plus tips on training, nutrition, and injury prevention. Each week throughout the program, you'll have three or four short runs, one or two days for rest or cross-training (XT), and one long, slow, distance run (LSD) to help you develop the endurance you’ll need to cover 13.1 miles. You’ll practice your goal race pace with workouts that call for miles at half-marathon pace (HMP). To develop speed, you’ll hit the track for mile repeats and Yasso 800s. Your training kicks off with a rest day. Mondays are always reserved for rest so you can recover from the previous week. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #2 : Run
5 MILES WITH 3 MILES @HMP
Today is your first run with half-marathon pace (HMP) miles. You'll have lots of opportunities to practice your goal pace throughout the program so that by the time your race arrives, it will feel like your natural gear. You'll want to try to run as evenly as possible, just like you'll want to do in your goal event. Warm up with one mile of easy running, then try to settle in to your goal race pace and hold it for three miles. Cool down with one mile of easy running. 1-mile warmup 3 miles @ HMP (6:52/mile) 1-mile cooldown
Today is your first run with half-marathon pace (HMP) miles. You'll have lots of opportunities to practice your goal pace throughout the program so that by the time your race arrives, it will feel like your natural gear. You'll want to try to run as evenly as possible, just like you'll want to do in your goal event. Warm up with one mile of easy running, then try to settle in to your goal race pace and hold it for three miles. Cool down with one mile of easy running. 1-mile warmup 3 miles @ HMP (6:52/mile) 1-mile cooldown
Workout #3 : Run
5 MILES
When you're in training, it's important to eat like an athlete. About half of your daily calories should come from carbs. Fruits, vegetables, whole grains, beans, and lentils are rich in complex carbs, as well as vitamins and minerals that speed recovery. About 25 percent of your daily calories should come from unsaturated fats, which will keep you feeling satsfied and full, and help your body absorb certain vitamins. Nuts, seeds, and avocados are rich in heart-healthy fats, as are olive and flaxseed oils. The remaining 25 percent of your calories should come from protein, which helps speed muscle repair and recovery. Cuts of beef and pork labeled "loin" and skinless poultry have a healthy protein-to-fat ratio. Fatty fish, tofu, eggs, and low-fat dairy such as milk and yogurt are also good sources. (Pace: 8:02/mile)
When you're in training, it's important to eat like an athlete. About half of your daily calories should come from carbs. Fruits, vegetables, whole grains, beans, and lentils are rich in complex carbs, as well as vitamins and minerals that speed recovery. About 25 percent of your daily calories should come from unsaturated fats, which will keep you feeling satsfied and full, and help your body absorb certain vitamins. Nuts, seeds, and avocados are rich in heart-healthy fats, as are olive and flaxseed oils. The remaining 25 percent of your calories should come from protein, which helps speed muscle repair and recovery. Cuts of beef and pork labeled "loin" and skinless poultry have a healthy protein-to-fat ratio. Fatty fish, tofu, eggs, and low-fat dairy such as milk and yogurt are also good sources. (Pace: 8:02/mile)
Workout #4 : Run
6 MILES WITH 4 MILES @ TEMPO
These runs train your body to sustain speed over distance. Warm up with one mile of easy running, then dial into your tempo pace (6:44/mile) and hold it for four miles. Cool down with one mile of easy running. Your tempo pace you should feel comfortably hard. Tempo work should feel challenging; on a scale of one to 10, your effort should feel like an eight. You should be able to utter just a few words at a time. 1-mile warmup 4 miles @ tempo (6:44/mile) 1-mile cooldown
These runs train your body to sustain speed over distance. Warm up with one mile of easy running, then dial into your tempo pace (6:44/mile) and hold it for four miles. Cool down with one mile of easy running. Your tempo pace you should feel comfortably hard. Tempo work should feel challenging; on a scale of one to 10, your effort should feel like an eight. You should be able to utter just a few words at a time. 1-mile warmup 4 miles @ tempo (6:44/mile) 1-mile cooldown
Workout #5 : Run
5 MILES
The purpose of easy days is to develop the endurance, strength, and cardiovascular fitness you'll need for the race. You don't want to take these runs so fast that you're sore the next day. At the end of the run, you want to feel like you have the energy to run longer. (Pace: 8:02/mile)
The purpose of easy days is to develop the endurance, strength, and cardiovascular fitness you'll need for the race. You don't want to take these runs so fast that you're sore the next day. At the end of the run, you want to feel like you have the energy to run longer. (Pace: 8:02/mile)
Workout #6 : Day Off
REST/XT
Ideally, you won't exercise at all on these days. But it's okay to do a no-impact activity such as yoga, stretching, or swimming. Whatever you do, the key is to take it easy. You don't want to go so hard on your cross-training that you're too fatigued to give your all to your quality running workouts.
Ideally, you won't exercise at all on these days. But it's okay to do a no-impact activity such as yoga, stretching, or swimming. Whatever you do, the key is to take it easy. You don't want to go so hard on your cross-training that you're too fatigued to give your all to your quality running workouts.
Workout #7 : Run
10 MILES LSD
Today is your first long, slow, distance run (LSD). These long, slow distance runs are designed to build your endurance, improve aerobic capacity, develop your strength, and get you accustomed to spending hours at a time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. (Pace: 8:02/mile)
Today is your first long, slow, distance run (LSD). These long, slow distance runs are designed to build your endurance, improve aerobic capacity, develop your strength, and get you accustomed to spending hours at a time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. (Pace: 8:02/mile)
Workout #8 : Day Off
Week 2 REST/XT
This is week two of training. This week you’ll maintain a routine similar to last week's. You’ll have three short runs and two days of rest or cross-training. Your long run will be 10 miles. On Thursday you’ll hit the track for your first speed session: mile repeats. This workout provides excellent all-around conditioning. It’s best to do your mile repeats at a track, which is flat and provides an accurate measurement of the distances. If you don’t have access to a track, it’s okay to do the workout on a treadmill or on a flat, one-mile stretch of road. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
This is week two of training. This week you’ll maintain a routine similar to last week's. You’ll have three short runs and two days of rest or cross-training. Your long run will be 10 miles. On Thursday you’ll hit the track for your first speed session: mile repeats. This workout provides excellent all-around conditioning. It’s best to do your mile repeats at a track, which is flat and provides an accurate measurement of the distances. If you don’t have access to a track, it’s okay to do the workout on a treadmill or on a flat, one-mile stretch of road. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #9 : Run
6 MILES EASY
Even if you're a confirmed solo runner, it's a good idea to explore running with others. When you know someone is waiting for you, you're not as likely to skip that day's run at the last minute. Plus, you can venture farther afield and at odder hours than you'd feel comfortable doing alone. Pay close attention to your respective paces and levels of fitness so you're not introducing unnecessary tension. You can challenge yourself with your faster friends on days when you want a harder workout and hook up with your slower friends on your easy recovery days. (Pace: 8:02/mile)
Even if you're a confirmed solo runner, it's a good idea to explore running with others. When you know someone is waiting for you, you're not as likely to skip that day's run at the last minute. Plus, you can venture farther afield and at odder hours than you'd feel comfortable doing alone. Pay close attention to your respective paces and levels of fitness so you're not introducing unnecessary tension. You can challenge yourself with your faster friends on days when you want a harder workout and hook up with your slower friends on your easy recovery days. (Pace: 8:02/mile)