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1/2 Mary Plan - 3 runs a week - 14 weeks
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 2009-10-08 7:50 AM |
Champion  7347     SRQ, FL |  Subject: 1/2 Mary Plan - 3 runs a week - 14 weeksI'm looking for a 1/2 marathon plan for my wife and myself. We have about 14 weeks and are looking to run 3 days a week (still gonna fit in some biking and swims). We already have a decent running base but want to make sure we are putting in the right # of miles/hours. Anyone have a plan they like that somewhat fits these criteria? TIA! |
| 2009-10-08 7:51 AM in reply to: #2449137 |
Cycling Guru 15134 Fulton, MD | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks While there are some out there I personally would not use them. Minimum 4 runs a week, 5 is better. But then again, I believe if you want to be a decent runner, train like one. |
| 2009-10-08 8:23 AM in reply to: #2449145 |
Master 1572  PA | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks Daremo - 2009-10-08 8:51 AM While there are some out there I personally would not use them. Minimum 4 runs a week, 5 is better. But then again, I believe if you want to be a decent runner, train like one. x2 i'm not a decent runner (read: slow!), but there's no way i would only run 3x week if i was training for either a half or a full marathon. The less I run the more it hurts and the crappier I feel each time I go out. |
| 2009-10-08 8:25 AM in reply to: #2449137 |
Master 3022 | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks Check out the book "Run Less, Run Faster" by the Fuhrman Institute of Running. |
| 2009-10-08 8:29 AM in reply to: #2449137 |
Extreme Veteran 750 Long Beach, Mississippi | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks I'm on a 3x/week plan for a Half Marathon... it's not FIRST, it's a plan devised by my coach... but it does include x-training... basically, it increased time each month for the week-day runs... this month we're at 50 minutes, then the long run only builds to 10 miles before the Half... it's a beginners plan - I'm taking my mileage up to 15 before the Half... with only 3 runs/week, it frees me up to do my swimming/biking... |
| 2009-10-08 8:37 AM in reply to: #2449137 |
Master 3022 | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks The premise of FIRST is very similar. I do believe that you need a healthy base before you embark on it, but the plan revolves around three key run workouts per week with 2 cross training (swimming/biking). The key runs are (1) intervals, (2) tempo run and (3) long run. |
| 2009-10-08 8:38 AM in reply to: #2449137 |
Master 2380 Beijing | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks As long as you're not planning on bringing home a medal, 3x a week for 14 weeks should be fine, especially if you're doing some cross-training. (elliptical, biking, swimming, etc.) |
| 2009-10-08 8:44 AM in reply to: #2449137 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks If you are set on only running 3x/week, then I would suggest something like the following (without knowing anything about your background, goals, etc): First 7 weeks - 2x60-70' and 1x90-100' (3:30-4:00hpw) Next 6 weeks - 1x45 minute with 20-30' tempo, 1x70', 1x90-100' Last week - 1x50', 1x40', 1x25' I would not recommend FIRST and if at all possible, would suggest running more than 3x/week. Shane |
| 2009-10-08 8:49 AM in reply to: #2449137 |
Expert 2555 Colorado Springs, Colorado | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks http://www.halhigdon.com/halfmarathon/novice.htm It's a 12 week plan with 3-4 runs per week. It doesn't seem like running only about 25 miles in the last 2 months really qualifies as a decent base. A decent base would be more like 25 miles per week for several months. Whatever! My wife just used the Higdon intermediate plan to run a sub 2 HM and liked it well enough. Many people like Higdon and the novice plan should work well for you. |
| 2009-10-08 9:01 AM in reply to: #2449254 |
Master 4118 Toronto Bronze member | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks moondawg14 - 2009-10-08 9:38 AM As long as you're not planning on bringing home a medal, 3x a week for 14 weeks should be fine, especially if you're doing some cross-training. (elliptical, biking, swimming, etc.) Agreed. Take a look at the various plans suggested and look at the key workouts and what works for you. My first two halfs I ran on three days a week ... absolutely no issues finishing (but that's all I was concerned with too - definitely no land speed records and I was total newb to running) and certainly no injuries. It's a great recommendation to run more but remember that adding volume has to be done carefully and the program has to work for you. |
| 2009-10-08 9:02 AM in reply to: #2449137 |
Champion 6503 NOVA - Ironic for an Endurance Athlete | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks It all depends on your goals for the race. Hopefully you have training planned for the other 3 days. |
| 2009-10-08 9:04 AM in reply to: #2449137 |
Champion 19812 MA | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks I was a 3x week runner for 5 years but this year increased my frequency this past year and it was the first year I didn't have any injury issues. I would agree with what others have said if you can run more often. |
| 2009-10-08 9:21 AM in reply to: #2449294 |
Champion 7347 SRQ, FL | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks Donskiman - 2009-10-08 9:49 AM http://www.halhigdon.com/halfmarathon/novice.htm It's a 12 week plan with 3-4 runs per week. It doesn't seem like running only about 25 miles in the last 2 months really qualifies as a decent base. A decent base would be more like 25 miles per week for several months. Whatever! Firstly I've been sick the last 3-4 weeks. Secondly, I'm very bad about logging.... trust me.. I've run FAR more than my log shows...You might want to know all the facts first... And in a perfect world I would run more than 3 days a week. I might squeak in 4 from time to time but I have LOTS of other things going on, plus cycling and swimming. This will be my first 1/2 marathon so I'm just looking to finish and not walk. I believe 3 a week will get me there. Thanks for the suggestions everyone. Edited by TriRSquared 2009-10-08 9:37 AM |
| 2009-10-08 10:03 AM in reply to: #2449137 |
Champion 11989 Philly 'burbs | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks I used FIRST last year for my 3rd marathon and got a 3:33 PR and a BQ (ok, so it's good for 2 years and I move up an age group). If you have a strong base I'd say 13.1 on 3x a week is very doable. |
| 2009-10-08 10:07 AM in reply to: #2449380 |
Expert 2555 Colorado Springs, Colorado | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks TriRSquared - 2009-10-08 8:21 AM Donskiman - 2009-10-08 9:49 AM http://www.halhigdon.com/halfmarathon/novice.htm It's a 12 week plan with 3-4 runs per week. It doesn't seem like running only about 25 miles in the last 2 months really qualifies as a decent base. A decent base would be more like 25 miles per week for several months. Whatever! Firstly I've been sick the last 3-4 weeks. Secondly, I'm very bad about logging.... trust me.. I've run FAR more than my log shows...You might want to know all the facts first... . Sorry. My comment was obviously based on what you logged. Regardless, the Higdon plan seems like it would work well for your needs. |
| 2009-10-08 10:27 AM in reply to: #2449137 |
Expert 1310 Alabama | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks I'm following the Higdon Novice plan for my first 1/2 marathon at the end of November. It's basically 3 runs a week, but you can do up to 5 runs and/or Cross train with Bike/Swim. Of course my goal is to build mileage and just finish he 1/2 my first time around. |
| 2009-10-08 10:33 AM in reply to: #2449482 |
Champion 7347 SRQ, FL | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks Donskiman - 2009-10-08 11:07 AM TriRSquared - 2009-10-08 8:21 AM Donskiman - 2009-10-08 9:49 AM http://www.halhigdon.com/halfmarathon/novice.htm It's a 12 week plan with 3-4 runs per week. It doesn't seem like running only about 25 miles in the last 2 months really qualifies as a decent base. A decent base would be more like 25 miles per week for several months. Whatever! Firstly I've been sick the last 3-4 weeks. Secondly, I'm very bad about logging.... trust me.. I've run FAR more than my log shows...You might want to know all the facts first... . Sorry. My comment was obviously based on what you logged. Regardless, the Higdon plan seems like it would work well for your needs. No worries...I used to be better at logging so it probably is a bit misleading... |
| 2009-10-08 11:10 AM in reply to: #2449137 |
Champion 7036 Sarasota, FL | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks I used the Galloway first-timer's plan during the off-season last year to prepare for my first half marathon. I did two 30-45 minute runs on Tuesdays and Thursdays and my long run on Saturday mornings. I would normally run the entire distance on the short runs and do the run/walk for the long runs. I also still did a long bike on Sundays and tried to fit in a swim on Wednesday aftenoons. Prior to starting the plan I had never run more than a 10K. Once got beyond six miles for my long runs it was really unexplored territory for me as far as pacing, hydration, etc. Also had some shoe problems when I went more than eight miles. At my age (56) I need the recovery time and can't run more than three days a week without wearing myself down. Running is my weak event. I decided to do the half marathon primarily to build my running base and to help motivate me to lose some weight (I set a goal of losing a minimum of 15 lbs prior to the race). I initially only wanted to finish, but as I got into it, set a goal of doing it in less than three hours (yes, I know that's painfully slow for many of you). Ran a conservative race and finished in 2h:53m, and felt pretty good doing so. Looking forward to my next half in March. Hope to do better with the experience of one under my belt. Mark |
| 2009-10-08 11:51 AM in reply to: #2449477 |
| Expert 626 | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks mrbbrad - 2009-10-08 11:03 AM I used FIRST... If you have a strong base I'd say 13.1 on 3x a week is very doable. Worked for me too |
| 2009-10-08 4:34 PM in reply to: #2449137 |
| Veteran 189 | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks Like others said, if you want to win the thing, you probably should get a plan that is more aggressive and includes 4-5 runs a week. With that being said, you can do well with minimal training. I just ran my first half marathon on a maximum of three runs per week. I finished 16th out of 193 in my age group. It was my first race beyond the 10k portion of an olympic tri. I only had six weeks to train after my last olympic tri. I also had the flu three weeks before the race that knocked me out of work and training for a week. I not a runner by any means. I am over 200 lbs and never ran more than 3 miles in my life before this spring. Good luck. |
| 2009-10-08 4:45 PM in reply to: #2449477 |
Elite 3779 Ontario | Subject: RE: 1/2 Mary Plan - 3 runs a week - 14 weeks mrbbrad - 2009-10-08 11:03 AM I used FIRST last year for my 3rd marathon and got a 3:33 PR and a BQ (ok, so it's good for 2 years and I move up an age group). If you have a strong base I'd say 13.1 on 3x a week is very doable. X2 - I used the FIRST program last year for my first 1/2 marathon and hit my goal time to a tee on race day. |
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