10k to Half Marathon in 8 weeks – Introduction

When I started running, I never anticipated wanting to run a half marathon, but after my first 10K race something clicked. I think it was a combination of really enjoying the racing, along with seeing others taking part in marathons and pushing themselves to hit their personal goals.Whatever it was, I decided that the marathon distance was for me, and I’d take on the challenge in 2016. This gave me plenty of time to progress as a runner, and also set some targets along the way. One of these targets was to take part in a number of half marathons this year, the first being in 8 weeks time.

Only 8 weeks to go!

Being a fair increase in distance, I’d always planned to allow myself plenty of time to slowly build my mileage up towards 13.1 miles, but seeing as the event was quite a way off, and I had been suffering with a niggling knee injury, I’d not thought about it for some time. Then, a couple of days ago, I checked the calendar, and all of a sudden there are only 8 weeks to go! Ideally I’d wanted to plan my training over a 12 week period, but keeping to the rule of a maximum 10% weekly increase in distance, I can hopefully prepare in time. Fingers crossed I can stay injury free.

Over the next 8 weeks I’ll be keeping a diary of sorts, detailing my progress, including any pitfalls, as I follow my training plan (see below) and hopefully get to the finish line on my first half marathon.

My Plan

So, let’s get started. I’ve built my personal plan around a weekly long slow run (LSR), in combination with tempo runs and speed training. I really enjoy my weekly parkrun too, so I’ve also allowed for an easy 5k run on a Saturday.

I see this as a flexible plan, which may change along the way if I find I’m trying to do too much. If I do update the plan, I’ll update it here and add comments detailing what changes have been made and why I made them.

WK Mon Tue Wed Thur Fri Sat Sun
1 REST 3.1 Miles Inc Hills REST INTERVALS 10x1min off 1min REST Easy
3.1 Miles
LSR
6.8 Miles
2 REST 3.1 Miles Inc Hills REST TEMPO
2x10min
REST Easy
3.1 Miles
LSR
7.4 Miles
3 REST 3.1 Miles Inc Hills REST INTERVALS 10x1min off 1min REST Easy
3.1 Miles
LSR
8.1 Miles
4 REST 3.1 Miles Inc Hills REST TEMPO
2x10min
REST Easy
3.1 Miles
LSR
9.0 Miles
5 REST 3.1 Miles Inc Hills REST INTERVALS 10x1min off 1min REST Easy
3.1 Miles
LSR
9.9 Miles
6 REST 3.1 Miles Inc Hills REST TEMPO
20min
REST Easy
3.1 Miles
LSR
10.9 Miles
7 REST 3.1 Miles Inc Hills REST INTERVALS 10x1min off 1min REST Easy
3.1 Miles
LSR
10.0 Miles
8 REST 3.1 Miles Inc Hills REST TEMPO
2x5min
REST REST Half
Marathon

I’d love to hear any of your thoughts, so please leave your comments below. Are you planning on running a half marathon too? Do you have a plan in place?

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One comment

  1. That’s fab Paul and after my 5k mud run on Saturday and 10k in September my next mission will be a half marathon by next May all being good. Keep the tips and hints going they really do help and inspire us newbies to running!! Also of thinking of signing up for the Nuclear Rush next May!!

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