Last week I started preparation for a Half marathon that will be in 13 weeks from now.
Disclaimer:
I have run 1:10 last year (coming off a three week break) and my goal for the HM is 66:30 min.
5 weeks ago I ran 30:18min for a road race 10k.
Have been struggling with sickness for 2 weeks, took another easy 2 weeks, started preparation last week.
have been running in the 60 - 100 miles range for the last 8 years (varying on season)
Here is my plan for the next 13 weeks:
phase 1:
mileage:
week 1 - 7:
2 mileage blocks, each 3 weeks, with a week recovery in between(mileage at 70). gradually build up mileage to 110mpw (about 25% more than what i do on average.
intensities:
week 1-7
a)1 long run each week (18miles)easy pace.
rec. week: skip long run.
b)(1 tempo run each week: 10 miles in block 1, 12 miles block 2.
rec. week: 8 mile tempo.
intensity: about 10- 25 secs/kilometer(!km) slower than goal HM pace.
c)alternating stamina work (ex.: 10x200's, and hills (10 x 400 repeats) each week.
rec. week: easy run, followed by 4x 200 instead of above.
intensity: *easy* cruising pace, with 200 jog (or downhill run.
aerobic runs:
aerobic runs for 10 -13 miles at about 60 - 30 secs/kilometer slower than HM pace (usually working down).
rec. run
1 day a week recovery run
Phase 2:
week 8- 13:
2 blocks: week 8 -10, and week 12 -13, with rec. week in between
mileage: block 1: stay at 100 - 110 mpw.
rec. week: drop down to 70
block 2: 80 -90
intensity:
block 1:
3 long runs a 18 miles pace: easier than aerobic runs.
rec week: skip long run.
1 (!) tempo run 15 miles, at pace 15 -20 sec slower than HM goal pace
1 tempo run 12 miles at pace 10 - 5 sec slower than goal HM pace
1 tempo run of 5 miles right after an easy 10 miler, pace at goal HM.
1 work out: 8x2000m goal HM pace.
1 work out: 12x 1000m 5sec faster than goal HM pace.
1 stamina workout (200s)
note: this makes 6 "hard" workouts in 3 weeks plus 3 long runs.
rec. week: skip all workouts, except for a 6 mile tempo run at goal HM pace.
block 2
(week 11 and 12)
1 tempo run 15 miles, hopefully faster than in block 1
1 work out: 8x2000m, a little faster than block 1
1 work otu: 8x1000m same as above
1 stamina workout (200s)
aerobic runs:
same as in phase 1, but maintaining the same speed (important!!)
rec runs:
add rec runs when needed.
strides (5 -6) after every aerobic run.
hope this helps you. I don't say to do exactly the same, but maybe you can bounce off some ideas from this.
be careful with intensities, in my opinion you don't need to run at 5 k pace at all, you just need to maintain the stamina work (very important).
main idea of this concept is to improve your aerobic threshold over this period, so that *ideally* your HM pace will be your aerobic threshold.
you do this most effectively by gradually increasing speed of your tempos, and intensity.
good luck.