Training Plan for a Half Marathon

David Vaughan 8

Hi! I trying to plan a training plan for my first half marathon. I have only done 10km's previously (50-55mins). I currently play football once a week and normally go on a couple of 3-5km runs. Anyway, does this look realistic, silly or could do with a bit of tampering?
Any help/advice much appreciated.

WEEK MID-WEEK WEEKEND LONG RUN
1 21/08 5-6km (x2) 7.5km
2 5-6km (x1) 7.5km
3 5-6km (x2) 8.5km
4 5-6km (x1) 8.5km
5 5-6km (x2) 8.5km
6 5-6km (x2) 9km
7 5-6km (x2) 9km
8 5-6km (x2) 9km
9 5-6km (x2) 10km
10 5-6km (x1) 10km
11 5-6km (x1) 10km
12 5-6km (x2) 11.5km
13 5-6km (x1) 11.5km
14 5-6km (x2) 13.5km
15 5-6km (x2) 13.5km
16 5-6km (x2) 15km
17 5-6km (x2) 15km
18 5-6km (x2) NO-RUN – WEDDING!!!!!
19 5-6km (x1) 16km
20 5-6km (x1) 16km
21 5-6km (x2) 16km
22 5-6km (x2) 17km
23 5-6km (x2) 14km
24 5-6km (x2) 18km
25 5-6km (x2) 14km
26 5-6km (x2) MARATHON DAY!

David Vaughan 8

Wicked apprecaite the advice/opinions! :-0

David Vaughan 8

*appreciate

Little M.iss Happy

Is that a six month plan to get you to a half marathon?

How far can you run at the minute?

alehouse

And to add to LMH's question, at what pace are you running in training?

Personally I would work in minutes run, rather than distance, and make most of it slow. I would not have a plan that long, which is what I think LMH is getting at. I would have an 8-10 week plan to build a base, and then review this.

My suggestion would be something like: 
Wk 1. 2 x 30 mins, 1 x 45
Wk2. as above
Wk3. 30/35/50
Wk4. 35/35/50
Wk5. 35/40/55 etc, hopefully building to a long run of around 70 mins and a medium run of around 50. I wouldn't be running any faster than 6 minute ks, except perhaps the last ten minutes when you could push on, sometimes: I know LMH often pushes her last mile or so, and I usually push the penultimate mile, but not always. 

The most important advice is that you need to be consistent: we talk of consistent consistency, and ideally progressive, consistent consistency.

Sol2

I'll second the run-by-time suggestion. Just get out there and run. Use the 10% rule. Increase your weekly mileage week by week by 10%. Your long run should be no longer than 30% of your weekly mileage. Always, except for perhaps once a week for a long tempo, run easy. That means EASY! You should be breathing nice and easy, able to chat to someone all the way round. Faster is not better - you won't get the adaptations you need. Every 4th week, or more often if you think you need it, cut any intensity and reduce mileage by 30-40%. This "plan" will get you there in very good stead. 

alehouse

I would second what Sol wrote! And I should also add, try to run off road where possible, and if it is undulating, so much the better.

David Vaughan 8

Excellent thanks so much for the above! Some great tips/advice! 
Looking forward to taking on this half marathon and really enjoying it whilst hopefully finishing in one piece!  
thanks again