Wiki Post: Modifying Your Training Plan for a Half Marathon

Modifying Your OS Plan to Fit a Half Marathon

Many TeamEN athletes schedule fall/winter half marathons into their training schedules, as something cool to do, for training motivation, etc. While we are focused completely on building up your 5k running performance in the OS, it's still relatively easy to modify your plan to accommodate your half marathon race goals. Here's how:



General Points:

• Remember this isn't your top race all year, don't freak out!
• All flavors of athletes will want to be getting in a 1:30-2hr long run at least 2wks out from the race.
• Per guidance below, simply do "outside" versions of the long run, beginning 4-6wks before your half marathon. In most cases (A) you don't need a lot of work up to the run and (B) don't want the half marathon to compromise your OS training too much.

Ability Breakdown Instructions:

• Half Marathon is "B" or "C" Race...
  • Strong Runner:
    • With a history of consistent long running, you will want to start building up the long run distance about 4wks out. Done as:
      • Wk4: 2/3 goal time
      • Wk3: Goal time.
      • Wk2: 2/3 goal time.
      • Wk1: Race Week.
  • Developing Runner:
    • Without a history of consistent long running, you will want to start building up the long run distance about 6wks out. Done as:
      • Wk6: Regular OS Run or 1/2 goal time (whichever is longer).
      • Wk5: 2/3 goal time
      • Wk4: Split between Wk5 and Wk3 times.
      • Wk3: Goal time.
      • Wk2: 2/3 goal time
      • Wk1: Race Week.
• Half Marathon is "A" Race...
  • Strong Runner: Replicate 6 week schedule from Developing Runner above, run Weeks 5, 4 & 3 with majority at Goal Race intensity / effort.
  • Developing Runner: No changes from schedule above, although you will want to run Weeks 4 and 3 with majority at Goal Race intensity / effort.

Increasing Long Run Volume:

You modify your long runs by keeping the MS per OS schedule, and simply adding volume as z1-2 on the front or back end of the run. There is no need to add volume to any of the other weekly runs. Keep them the same, per the OS plan, only modifying the long run per guidance above and example below.

• Fine to increase the volume of the long run by 15-20' each week as needed.
• Developing Runners do so with caution, keeping intensity very low.
• Any pushback from your body = dial things back down, no need to push too hard this early!

Example:

Billy Beginner is signed up for the Podunk Half, and estimates (using vDOT and some SWAG) that he can run a 2 hour race split. His current "outside" long run, per the OS, is 1:15. He needs to get in a 2hr long run 3wks before the half marathon. So, his long run schedule for this little "I'm building up a half marathon" training block would look like:

• Week 6: Standard long run, per OS schedule
• Week 5: 1:20 long run.
• Week 4: 1:40 long run.
• Week 3: 2:00 long run.
• Week 2: 1:20 long run.
• Week 1: Race week, the race is that week's long run.

Post Race Notes:

We want to get you back on your "normal" schedule as soon as possible. That said, expect your legs to be worked through Wednesday, likely not 100% until Friday or even Saturday. Your priority, however, is to be back on the game, 100%, by the following weekend so modify the example below to accommodate that goal:

• Monday = Day off
• Tues = Day off, or easy swim
• Wed = Tues workout, but expect to only be at 75-80%
• Thurs = Wed workout, but expect to only be at 85-90%
• Fri = Day off
• Saturday = back on your normal schedule. 
• Sunday = normal schedule