I am a 30 year old male who is in about 1:14 shape (Guessing, this is my first Half Marathon). I've been averaging about 50-60 mpw over the last 8 weeks. My training schedule is normally something like this:
Sun. - long run - 12-14 miles
Mon. - 6 miles (easy)
Tues. - A.M. - 4-5 miles easy
P.M. - 5 X 1 mile (5:35) - 2 min. rest + 6 X 100m strides(15 min. warm up and cool down)
Wed. 6 miles (easy) + 6 X 100m strides
Thurs. A.M. - 4-5 miles easy
P.M. - 7 miles (progression run or run by feel)
Fri. - A.M. - 4-5 miles easy
P.M. - 5 mile tempo (5:40-5:50 pace)
Sat. 6 miles easy or OFF
I'm now 11 days from my Half-Marathon (Sept.7). I've already decreased my mileage to about 40 miles and will be around 35-40 miles for the final week. Below is my plan for the final 11 days. Since I run alone and don't have a coach I cannot get any feedback on my plan, so any advice is appreciated.
Thurs. Aug. 28 - 6 miles relaxed + 4 X 100m stries
Fri. Aug. 29 - 4 X 3k (target HMP - 3::30/km) + 15 min. warm up and cool down
Sat. Aug. 30 - 5 miles easy
Sun. Aug. 31 - 11 miles (7 miles relaxed + 4 miles at HMP = 5:40/mile)
Mon. Sept. 1 - 4 miles easy + 4 X 100m strides
Tues. Sept. 2 - 3 miles (HMP) + 4 X 200m (mile pace) + 15 min. warm up and cool down
Wed. Sept. 3 - 4 miles easy
Thurs. Sept. 4 - 2 X 1 mile (10k pace - 5:30) + 6 X 100m strides (15 min. warm up and cool down)
Fri. Sept. 5 - 4 miles easy + 6 X 100m strides
Sat. Sept. 6 - 3 miles easy + 4 X 100m strides or OFF
Sun. Sept. 7 - RACE