My 10K is behind me and it is time to start half-training! I’ll be doing the Silver Comet Half for the first time ever. I’ve done the Silver Comet 10K before and I’ve done tons of training runs out on the trail. I love the place, so I figure this might be a good way to earn back my lost 13.1 car sticker.
I am adapting the Runner’s World training plan found here. I’ve used this plan with great success in the past. This plan is normally for 10 weeks and I have 14 weeks until the race. I lose 2 weeks to travel, so I decided to use the other extra 2 weeks to build up more slowly to the first 10 mile long run in the early weeks of the plan. I’ve also swapped around a few weeks in order to run some free races with the Atlanta Track Club. I like using their low-key races as a part of my training. It feels good to get out into the running community and the races are free to members!
Week 1: 07/26-08/01
KR #1: 4 x 400m
KR #2: 3 Mile Tempo
KR #3: 6 Mile Long Run
Total Miles: 10
Week 2: 08/09-08/15
KR #1: 4 x 400m
KR #2: 3.5 Mile Tempo
KR #3: 7 Mile Long Run
Total Miles: 11.5
Week 3: 08/16-08/22
KR #1: 4 x 800
KR #2: 4 Mile Tempo
KR #3: 8 Mile Long Run
Total Miles: 14
Week 4: 08/30-09/05
KR #1: 4 x 800
KR #2: 4.5 Mile Tempo
KR #3: 9 Mile Long Run
Total Miles: 15.5
Week 5: 09/06-09/12
KR #1: 3 x 1600
KR #2: 5 Mile Tempo
KR #3: 10 Mile Long Run (*ATC Singleton 10M)
Total Miles: 18
Week 6: 09/13-09/19
KR #1: 6 x 400
KR #2: 6 Mile Tempo
KR #3: 10 Mile Long Run
Total Miles: 17.5
Week 7: 09/20-09/26
KR #1: 4 x 800
KR #2: 8 Mile Tempo
KR #3: 8 Mile Long Run
Total Miles: 18
Week 8: 09/27-10/03
KR #1: 6 x 400
KR #2: 6 Mile Tempo (*ATC Cartersville 10K)
KR #3: 6 Mile Long Run
Total Miles: 13.5
Week 9: 10/04-10/10
KR #1: 3 x 1600
KR #2: 4 Mile Tempo
KR #3: 10 Mile Long Run
Total Miles: 17
Week 10: 10/11-10/17
KR #1: 4 x 1600
KR #2: 8 Mile Tempo
KR #3: 12 Mile Long Run
Total Miles: 24
Week 11: 10/18-10/24
KR #1: 3 x 800
KR #2: 3 Mile Tempo (*ATC Haunted Hustle Cross Country 5K)
KR #3: 6 Mile Long Run
Total Miles: 10.5
Week 12: 10/25-10/31
KR #1: 4 x 400
KR #2: 2 Mile Tempo
KR #3: Half Marathon!
Total Miles: 16
Training Paces
Half-Marathon Pace = 9:42 = 2:07:04
400m = 2:06 = 8:24 min/mile
800m = 4:18 = 8:36 min/mile
1600m = 8:57 min/mile
Tempo = 9:27 min/mile
Long = 10:18 min/mile
Half-Marathon Pace = 9:32 = 2:04:53
400m = 2:04 = 8:16 min/mile
800m = 4:13 = 8:26 min/mile
1600m = 8:47 min/mile
Tempo = 9:17 min/mile
Long = 10:02 min/mile
KR #1: 4 x 800
KR #2: 4 Mile Tempo
KR #3: 8 Mile Long Run
one of the pilates instructors at my center is doing this with her boyfriend!!! she is originally from the A and is coming home to do this..
good luck you will do great