Half Marathon Training
B.A.A. High Performance coach Terrence Mahon has created three different 12-week training programs(beginning Monday, July 20 and concluding on race day, October11) to prepare for the B.A.A. Half Marathon, presented by Dana-Farber Cancer Institute and the Jimmy Fund.
Because every runner is different, please adjust your personal training plan based on your level of comfort. Choose the program that best suits your current level and needs. As always, be willing to adjust and adapt to your individual circumstances: work, school and home life, illness and injury. The goal is to get to the starting line fit and ready to race your best. As with any athletic endeavor, you should consult with a physician prior to entering into a physical fitness program.
PROGRAM DESIGN
There are three training programs for the B.A.A. Half Marathon:
- The Beginner Training Program is intended for those runners who are attempting to complete their first half marathon. The step by step increase in daily and weekly mileage is designed to challenge you while also minimizing the risk of training too hard.
- The Intermediate Training Program is intended for those who have already competed in half marathons before and are looking to finish faster this time around. The program is designed to challenge you through its implementation of higher intensity running workouts as well as our signature half marathon race simulations.
- The Advanced Training Program is for runners who already have a solid base of running fitness and are now looking to maximize their race performance. The program incorporates both high intensity interval training as well as sustained tempo efforts along with our signature half marathon race simulations. This is the plan you follow when you are looking to get more out of your training than ever before.
You can incorporate races into your training program. They are a good opportunity to practice running in a competitive environment, simulate racing conditions, and run at your half marathon pace. As with any training program, what is outlined is merely a guide on how to build and structure your weekly running routine.
TRAINING PROGRAM INSTRUCTIONS
- Choose the training program that best fits your running experience and race goals.
- For the higher intensity training days (Intermediate and Advanced Programs) it is best to begin and end each of these workouts with 10-20 minutes of easy running.
- Tempo Runs/Tempo Intervals should be done at slightly faster than half-marathon goal pace (approximately 10-15 seconds per mile faster than goal pace).
- Progression Runs should start at a pace slightly slower than half marathon goal pace and then increase the pace each mile (approximately 10-15 seconds per mile) to finish faster than race pace.
- Intervals should be run between 5K and 10K race pace (or approximately 15-30 seconds per mile faster than half marathon goal pace).
TRAINING PACE CHART BASED ON FINISHING TIME GOAL
| TIME GOAL: | 1:30:00 | 1:45:00 | 2:00:00 | 2:15:00 | 2:30:00 |
| INTERVALS 5K PACE |
6:15 | 7:15 | 8:15 | 9:15 | 10:20 |
| INTERVALS 10K PACE |
6:30 | 7:30 | 8:40 | 9:40 | 10:50 |
| TEMPO INTERVALS |
6:40 | 7:40 | 8:50 | 9:50 | 11:00 |
| PROGRESSION RUN |
7:15 – 6:45 | 8:15 – 7:45 | 9:30 – 9:00 | 10:30 – 10:00 | 11:40 – 11:10 |
| TEMPO RUN |
6:45 | 7:45 | 9:00 | 10:00 | 11:10 |
| HALF MARATHON PACE |
6:52 | 8:00 | 9:10 | 10:20 | 11:30 |
| LONG RUNS / EASY RUNS |
8:10 / 7:40 | 9:20 / 8:45 | 10:40 / 10:00 | 12:00 / 11:15 | 13:00 / 12:30 |
TRAINING PROGRAMS
| BEGINNER PROGRAM |
INTERMEDIATE PROGRAM |
ADVANCED PROGRAM |
|
| WEEK 1: JULY 20 – JULY 26 | |||
| Monday | Off | Off | Off |
| Tuesday | 2 – 3 miles | 3 – 4 miles | 4 – 5 miles |
| Wednesday | Off | 4 – 5 miles | 6 – 7 miles |
| Thursday | 2 – 3 miles | Off | 4 – 5 miles |
| Friday | Off | 4 – 5 miles | Progression Run 4 miles |
| Saturday | 2 – 3 miles | 3 – 4 miles | 4 – 5 miles |
| Sunday | Long Run 5 miles |
Long Run 7 – 8 miles |
Long Run 9 – 10 miles |
| WEEK 2: JULY 27 – AUGUST 2 | |||
| Monday | Off | Off | Off |
| Tuesday | 3 – 4 miles | Tempo Intervals 3 x mile at half marathon pace w/ 60-90 seconds rest |
Tempo Run 3 miles |
| Wednesday | Off | 5 – 6 miles | 4 – 5 miles |
| Thursday | 3 – 4 miles | Off | 6 – 7 miles |
| Friday | Off | 5 – 6 miles | 4 – 5 miles |
| Saturday | 3 – 4 miles | 3 – 4 miles | Half Marathon Simulation 5 miles easy, 4 miles at goal pace, 2 miles easy |
| Sunday | Long Run 5 – 6 miles |
Long Run 8 – 9 miles |
4 – 5 miles |
| WEEK 3: AUGUST 3 – AUGUST 9 | |||
| Monday | Off | Off | Off |
| Tuesday | 4 miles | 4 – 5 miles | Tempo Run 3 miles |
| Wednesday | Off | Tempo Intervals 3 x mile at half marathon pace w/ 60-90 seconds rest |
4 – 5 miles |
| Thursday | 5 miles | Off | 5 – 6 miles |
| Friday | Off | 5 – 6 miles | Progression Run 5 miles |
| Saturday | 3 – 4 miles | 3 – 4 miles | 4 – 5 miles |
| Sunday | Long Run 6 – 7 miles |
Long Run 9-10 miles |
Long Run 11 – 12 miles |
| WEEK 4: AUGUST 10 – AUGUST 16 | |||
| Monday | Off | Off | Off |
| Tuesday | 5 miles | 5 – 6 miles | Intervals 8 x 1/2 mile at 10K pace w/ 90 seconds jog |
| Wednesday | Off | Progression Run 4 miles |
5 – 6 miles |
| Thursday | 5 miles | Off | 7 – 8 miles |
| Friday | Off | 3 – 4 miles | 5 – 6 miles |
| Saturday | Half Marathon Simulation 2 miles easy, 3 miles at goal pace, 2 miles easy |
Half Marathon Simulation 4 miles easy, 4 miles at goal pace, 2 miles easy |
Half Marathon Simulation 6 miles easy, 5 miles at goal pace, 2 miles easy |
| Sunday | 3 miles | 3 – 4 miles | 4 – 5 miles |
| WEEK 5: AUGUST 17 – AUGUST 23 | |||
| Monday | Off | Off | Off |
| Tuesday | 4 – 5 miles | 5 – 6 miles | Intervals 6 x 3/4 mile at 10K pace w/ 1/4 mile jog |
| Wednesday | Off | Tempo Intervals 4 x mile at half marathon pace w/ 60-90 seconds rest |
5 – 6 miles |
| Thursday | 5 – 6 miles | Off | 6 – 7 miles |
| Friday | Off | 5 – 6 miles | Progression Run 6 miles |
| Saturday | 4 miles | 4 – 5 miles | 4 – 5 miles |
| Sunday | Long Run 7 – 8 miles |
Long Run 9 – 10 miles |
Long Run 13 – 14 miles |
| WEEK 6: AUGUST 24 – AUGUST 30 | |||
| Monday | Off | Off | Off |
| Tuesday | 4 – 5 miles | 5 – 6 miles | Intervals 4 x 1mile at 10K pace w/ 1/4 mile jog |
| Wednesday | Off | Progression Run 4 miles |
5 – 6 miles |
| Thursday | 5 – 6 miles | Off | 7 – 8 miles |
| Friday | Off | 3 – 4 miles | 5 – 6 miles |
| Saturday | Half Marathon Simulation 2 – 3 miles easy, 3 miles at goal pace, 2 miles easy |
Half Marathon Simulation 4 miles easy, 4 miles at goal pace, 2 miles easy |
Half Marathon Simulation 6 miles easy, 5 miles at goal pace, 2 miles easy |
| Sunday | 3 – 4 miles | 3 – 4 miles | 5 – 6 miles |
| WEEK 7: AUGUST 31 – SEPTEMBER 6 | |||
| Monday | Off | Off | Off |
| Tuesday | 4 – 5 miles | 5 – 6 miles | Intervals 2 x 1.5 miles at 10K pace w/ 3 minutes jog, 4 x 1/2 mile at 5K pace w/ 90 seconds jog |
| Wednesday | Off | Tempo Intervals 2 x 2 miles at half marathon/10K pace w/ 3 minutes jog |
5 – 6 miles |
| Thursday | 5 – 6 miles | Off | 7 – 8 miles |
| Friday | Off | 5 – 6 miles | Progression Run 6 miles |
| Saturday | 4 – 5 miles | 4 – 5 miles | 5 – 6 miles |
| Sunday | Long Run 8 – 9 miles |
Long Run 10 – 11 miles |
Long Run 13 – 14 miles |
| WEEK 8: SEPTEMBER 7 – SEPTEMBER 13 | |||
| Monday | Off | Off | Off |
| Tuesday | 4 – 5 miles | 5 – 6 miles | Intervals 2 x 2 miles at 10K pace w/ 3 minutes jog, 2 x 1/2 mile at 5K pace w/ 90 seconds jog |
| Wednesday | Off | Progression Run 5 miles |
5 – 6 miles |
| Thursday | 5 – 6 miles | Off | 7 – 8 miles |
| Friday | Off | 4 – 5 miles | 5 – 6 miles |
| Saturday | Half Marathon Simulation 2 – 3 miles easy, 4 miles at goal pace, 2 miles easy |
Half Marathon Simulation 5 miles easy, 5 miles at goal pace, 2 miles easy |
Half Marathon Simulation 6 miles easy, 6 miles at goal pace, 2 miles easy |
| Sunday | 3 – 4 miles | 3 – 4 miles | 5-6 miles |
| WEEK 9: SEPTEMBER 14 – SEPTEMBER 20 | |||
| Monday | Off | Off | Off |
| Tuesday | 5 – 6 miles | 5 – 6 miles | Intervals 2 x 2 miles at 10K pace w/ 3 minutes jog, 2 x 1/2 mile at 5K pace w/ 90 seconds jog |
| Wednesday | Off | Tempo Intervals 2 x 2miles at half marathon/10K pace w/ 3 minutes jog |
4 – 5 miles |
| Thursday | 5 – 6 miles | Off | 7 – 8 miles |
| Friday | Off | 5 – 6 miles | Progression Run 7 miles |
| Saturday | 4 miles | 4 – 5 miles | 4 – 5 miles |
| Sunday | Long Run 9 – 10 miles |
Long Run 11 – 12 miles |
Long Run 13 – 14 miles |
| WEEK 10: SEPTEMBER 21 – SEPTEMBER 27 | |||
| Monday | Off | Off | Off |
| Tuesday | 5 – 6 miles | 5 – 6 miles | Intervals 5 x 1 mile at 10K pace w/ 3 minutes jog |
| Wednesday | Off | Progression Run 6 miles |
5 – 6 miles |
| Thursday | 5 – 6 miles | Off | 7 – 8 miles |
| Friday | Off | 4 – 5 miles | 5 – 6 miles |
| Saturday | Half Marathon Simulation 4 miles easy, 4 miles at goal pace, 2 miles easy |
Half Marathon Simulation 5 miles easy, 5 miles at goal pace, 2 miles easy |
Half Marathon Simulation 6 miles easy, 6 miles at goal pace, 2 miles easy |
| Sunday | 3 – 4 miles | 3 – 4 miles | 5 – 6 miles |
| WEEK 11: SEPTEMBER 28 – OCTOBER 4 | |||
| Monday | Off | Off | Off |
| Tuesday | 4 miles | 4 – 5 miles | Intervals 5 x 3/4 mile at 10K to 5K pace w/ 1/4 mile jog |
| Wednesday | Off | Tempo Intervals 2 x 2 miles at half marathon/10K pace w/ 3 minutes jog |
5 – 6 miles |
| Thursday | 4 miles | Off | 6 – 7 miles |
| Friday | Off | 5 – 6 miles | Progression Run 5 miles |
| Saturday | 3 miles | 3 – 4 miles | Off |
| Sunday | Long Run 6 miles |
Long Run 8 miles |
Long Run 10 miles |
| WEEK 12: OCTOBER 5 – OCTOBER 11 | |||
| Monday | Off | Off | Off |
| Tuesday | 4 miles | Progression Run 3 miles |
Intervals 5 x 1/2 mile at 5K pace w/ 1/4 mile jog |
| Wednesday | Off | 4 – 5 miles | 4-5miles |
| Thursday | 3 miles | 3 miles | 4 miles, 6 x 20 sec strides w/ 1 minute rest |
| Friday | Off | Off | Off |
| Saturday | Pre Race 2 miles (easy effort) |
Pre Race 2 – 3 miles (easy effort) |
Pre Race 3 – 4 miles (easy effort) |
| Sunday | B.A.A. Half Marathon |
B.A.A. Half Marathon |
B.A.A. Half Marathon |
