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The half marathon is becoming an increasingly popular race distance. Hanson’s Coaching Services currently offers three different levels of training schedules to get you to your first or best half marathon!
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If your goal is to simply cover the distance, then this is the training program for you! The program focuses on a safe buildup of weekly mileage to handle the duration of a half marathon. Although this is a simple training program, I do recommend that anyone wanting to use this program has completed at least a 5k or 10k race.
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Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 6:Off Day: Cross Train and/or Resistance | Easy 4 miles, Easy 1-2 on pace chart. | Off Day: Cross Train and/or Resistance | Easy 5 miles, Easy 1-2 on pace chart. | Easy 4 miles, Easy 1-2 on pace chart. | Easy 4 miles, Easy 1-2 on pace chart. | Easy 6 miles, Easy 1-2 on pace chart.Total: 23 miles |
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The beginner program is designed to take a runner who has been running shorter distances and want to move up. This schedule will take the runner from 16 to about 40 miles per week over an 18 week duration. Along the way the runner is introduced to specific workouts to help them achieve a great half marathon experience.
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Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 11:Easy 5 miles. Easy 1-2 on the Pace Reference Chart | Speed: Warm up 1 mile, 10×400 @ 5k or 10k pace with 400 jog recovery. Cool down 1 mile.Total: 7 miles | Day Off from running. Cross train/resistance training OK. | Tempo: 3 milesWarm up 1 mile, 3 miles @ goal half marathon pace, cool down 1 mile. 6 miles total. | Easy 5 miles. Easy 1-2 on the Pace Reference Chart | Easy 6 miles. Easy 1-2 on the Pace Reference Chart | Long 10 miles. Easy 1-2 on the Pace Reference ChartTotal: 39 miles |
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This program is for those runners who have run races of a variety of distances, including the half marathon. The program focuses on a steady buildup of mileage, peaking at around 55 miles/week and a concentration of half marathon specific type workouts. This is an 18 week training schedule.
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Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 6:Easy 5 miles @ Easy 1-2 pace. | Speed: Warm up 1.5 miles, 4×1200 @ 5-10k pace with 600 jog recovery. Cool down 1.5 miles.Total: 7.5 miles | Day Off: Cross Training and/or Resistance training OK | Tempo: Warm up 1.5 miles, 3 miles @ goal half marathon pace. Cool down 1.5 miles. Total: 6 miles | Easy 5 miles @ Easy 1-2 pace | Easy 6 miles @ Easy 1-2 pace | Long 10 miles @ Easy 1-2 paceTotal: ~40 miles |
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