Half marathon training plan. 0 to 13.1 in 12 weeks

It’s a new year, and time for a new half marathon training plan!  We’re 3 weeks into January, and I’m only now just starting my 2016 training. For shame! In my defense, I have been travelling through Thailand for several weeks and only got home this weekend, so I didn’t have a chance to start earlier – but better late than never!

To be completely honest, I’m actually writing this blog ahead of time so that I have my training plan ready to go as soon as I get back – right now I’m lying in a sleeper carriage on a 12 hour overnight train journey from Chiang Mai to Ayutthaya, where we’ll stop for the day before moving on to Bangkok. It’s 9pm and I have 8 hours still to go!


I love it when a plan comes together

So, my half marathon training plan. I’m using one of the Hal Higdon training plans, these really are the best plans I’ve found available for free online. I’m using one of the novice half marathon templates, but have amended it slightly by reducing it from 6 days to 5 days a week and changing one of the cross training sessions to an interval sprint. This isn’t like typical running speed work for me, but more of a “run as fast as you can for a minute then walk for a minute” type of workout – I really like doing this as it’s a nice way to break up the week’s running.  This training plan is aimed at novice runners, so perfect for your first half marathon or for someone getting back into running after a break:

Half Marathon Training Plan
12 week training plan, with a bonus week for good measure

Starting this week, I have 13 weeks to train for the More / Shape Women’s half marathon in Central Park this April. I’ve also included a 5k and 10k progress check along the way which I will aim to run at slightly faster than my intended race pace, and a couple of races which I won’t run for time, but will keep an easy pace. So this gives me the following goals:

I’ve been consistently running at ~11.5 minute miles for months now, with a 5k last month which was faster than usual at ~10 minute miles. I know I can run faster if I train properly.

I hope my targets aren’t overly ambitious, but I guess that’s what the progress checks are there for, to see how close I am to my goal. I do enjoy setting targets, its good to have something to aim for!


Hey Pam, how much weight did you gain in Thailand?

I’ve travelled a lot in the past 2 months, which has been great, but has made it incredibly difficult to lose weight. In the past 10 weeks I’ve spent more time travelling than I have at home, being in the UK for 10 days, then France for a week, then Thailand for 3, and I’m incredibly grateful that I got the opportunity to do so. But my expanding waistline isn’t impressed with my lack of effort! Tracking calories is a waste of time when you’re eating in restaurants for every meal, because you’re never sure how accurate you are at counting the calories in your food. You can think you’re eating a 300 calorie mac and cheese, but in reality you’ve ate 4 times the portion size given on myfitnesspal and you’re way overboard for the day and then you’ve gained 2lbs at the end of the week. So now I’m home I’ll be sticking to home cooking!

OK, let’s do this. Drumroll please…

Starting weight = 186lbs

As of today, tracking is back with a vengeance. All the promises I made at the start of this blog are in full effect, no excuses, full accountability tracking to lose 1lb per week for the 12 week period in which I’m training

So it’s all here, my plan for the next 12 weeks, with a bonus week for good measure. I’m home, I’m jetlagged, I’m staying at home for the foreseeable future, and I am ready to smash the absolute shit out of the next 3 months!

Pam x

Last week I was lugging backpacks around Thailand… this week I’m home with the snow. Boooo!




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