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19.12.2013
Today I’ve got one of my half marathon training plans to share with you, as well as a few sample workouts from my speedwork sessions. Total mileage per week: Not including the speedwork sessions on Mondays and Thursdays, this plan had me running up to about 30 miles by the week before the taper phase. Rest Days and Long Runs: I usually found it most convenient to do my long runs on Saturday, and use Sunday to recover from them. Speedwork: Monday and Thursday were my speedwork days, and I changed up the order of my interval and fartlek runs (explained here) every other week.
Week 3 and 4 Intervals: Warm up, then 8 repeats of 60s balls to the wall running, followed by 60s recovery. You can make these intervals harder by increasing the number of repetitions, increasing the length of the work phase, or decreasing the length of the recovery.
Yhe quality of your posts and the amount of information you are able to pack in is just amazing. I just read this post before I have to leave and I’m going to come back and read it again!
I think that training plan looks fab and I’d probably scale it down to about 22 (beginner) miles per week for myself–I love all the resources you gave too! I have used Hal Higdon’s training plan for two marathons and it has worked out great! Click to enlargeClick on the corresponding daysfor a full playlist of the workout videos listed.
I developed this Beginner’s calendar to help those of you who are just starting out on your fitness journey and are unsure about how to ease into the routines. If you have five days in the week to dedicated to strength training then this plan is for you! I update my workouts after about 3-4 months and I wanted to share with you all the current workout routine that I am doing. For squats just start with the bar until you get the form and then add plates every week or two. Do you have any suggestions for someone who wants to follow this routine by can’t get to the gym? I’m really interested in trying this workout plan out as I want to focus more on the weights side of thing at the gym. Hi was just wondering, I have a home gym with various weights, Bar, Bench press ect, however I don’t have anything that I could use for the pull ups or the Lat pull downs so is there another exercise I could do that have the same results? My current plan is to do cardio on Tuesday (60 mins), upper body on Wednesday, cardio on Thursday (60 mins), a total body workout on Friday, cardio on Saturday (60+ mins), and a core workout on Monday.
I listen to music during races, but all my music got lost when my mp3 player re-formatted itself earlier this year. I usually listen to a book while I’m walking, jogging, whatever, except during races. My current plan is to do cardio on Tuesday (60 mins), upper body on Wednesday, cardio on Thursday (60 mins), a total body workout on Friday, cardio on Saturday (60+ mins), and a core workout on Monday .
The plan I followed was a bit of a mish-mash of advice from my cross country coach, online training forums and articles, and whatever the heck I felt like doing.


Keep in mind that at the time, I’d already run several shorter races, trained for 2 seasons in cross country (more about this here), and had already completed my first half marathon. As a general guideline, it’s wise to only increase your total weekly mileage by about 10% each week in order to prevent injury and overtraining. In my first half marathon I thought tapering was for people who were lazy and therefore didn’t do it properly. This was particularly true in my marathon training plan, when I got really sore after some of my long runs and one rest day just wasn’t long enough.
This quiz from Runners World helps you to figure out what type of half marathon training program is best for you based on your racing preferences. In addition to marathon and half marathons, there are also programs for 5k’s, 10ks, and other races. My husband has terrible back problems, and we both workout (semi) regularly – I think we would both benefit from one. Even if you haven’t been working out, it feels ahhhmazing to roll it up and down your back at the end of the day.
I want you to know that you are capable of ANYTHING and that all it takes is a little practice. All it takes is hard work and determination. If you want it bad enough, your dream of becoming fit will turn into a reality. I did a minimum of 20 minutes of low-impact cardio each workout day in addition to the videos, and did each video of the day one time. This is the most up to date and recent workout that I CREATED myself so please make sure if you plan to do this routine to keep me posted on your progress. After each super set I have to go to set up for the next super set so there is usually 2-4 minutes between each super set. This might seem like a duh question but how much weight is a good starting point for someone who has no experience ? Do you alternate the exercises in each super set with a small amount of rest in between before resting to set up for the next SS? The only thing you really can’t do well at home is heavy leg day lifts or olympic lifts, but you can find other exercises to work your glutes and legs as well. I’m just curious though, I’m not too familiar with some of the movements, do you have somewhere where you explain each exercise? I have been bored with my current one and am needing some motivation to hit the gym a little harder.
I however weigh a ton (but no-one would ever guess how much because I don’t really look like what the number on the scale says) and the weight keeps increasing. With the super sets, do we do ten reps to failure and only complete the one set or go through all the super sets and then repeat? I pulled together a playlist for the race, but I need a longer one for my next run at the end of the month. Not only did i make my weekly goal, I averaged over 10,000 steps a day, which is pretty good. This week I finished the the 30 Days Pilates Challenge at The Balanced Life, but I think I’m going to stick with doing a short Pilates workout each day.


If you’re looking for a good resource to log your weekly mileage (as well as the mileage on your shoes), check out this post where I explained the Runners World Training Log. But by race 2, I knew better and took my mileage down quite a bit so that I’d be on top form – and it worked! As I mentioned yesterday, my last long run for the half marathon plan was the full distance, 13.1miles. This is a structured 4 week plan and compilation of videos that will really help you understand the basics of Pilates – like proper form, proper breathing, mind-body connection. I reduced my calorie intake, ate more fruits and veggies, but still ate my favorite foods most days.
Do you recommend doing this every week or do you have alternate exercises that work the same body groups after a few weeks of doing this routine? I eat fairly well and have been sticking with working out but the weight just isn’t coming off.
I am a "Jersey Girl" born and raised, a Rutgers University alumni, former cheerleader, Yorkie mom, super wife, meal prepper, gym junkie, animal lover and total Aries. To learn how to do some of these exercises I recommend following me on VINE as I post tons of workout videos there since they are quick and easy. I know it varies but a good starting point so I’m not just lifting air and not killing myself with too heavy stuff either, thank you ! Although I have seen a change as far as inches coming off goes, the number on the scale is quite discouraging.
I noticed that in your later posts you’ve added a lot more sets for each exercise which would require more gym time. A lot of you mentioned you were racing for the first time and I can’t wait to hear how it goes. Also, there is a bootcamp at my gym on Thursdays I love how would I fit that in to your program? I had searched hundreds of sites to find a well laid out and challenging full body workout and was so happy when I find yours. I’m wondering if you still consider this post from 2014 to be a comprehensive workout?
In the half marathon plan, my weekly mileage peaked at around 32 miles, and for the marathon, it was around 47 miles – according to my training log anyway! The two rest days are KEY to making sure that my body recovers and is ready for the following day of training.
You truly are an inspiration and I can’t thank you enough for all of the time and energy you put into this site! This mentally reminds me of what I need to do each time and not go overboard throwing in exercises at the end of my workout. I typically go to the gym in the early morning also and love the energy that strength training gives me for the rest of the day.




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