Break it Down: Half Marathon Training Programs

There's something eye-popping about a half-marathon. I told one of my coworkers that I don't see all that often that I planned to train for, and run, my first half-marathon in October. He was pretty stoic when I said I had just run a 5k, and that I will run a 10k around the end of August, but when I said 'half-marathon', there go the eyes.

And its no surprise. I mean, face it, if it were easy everyone would have done it by now - not everyone can run 3.1 miles, let alone 13.1. And it is due to this difficulty that one needs a training program - at least if you don't want to hurt yourself along the way. Fortunately, half-marathon training programs are widely available for free all over the internet. Being on the path to the next big thing will also allow for the sense of working toward something bigger, which will keep me motivated for the long haul.

So, having just completed my first 5k, and already being registered for another, I began my search for a good program. I decided that with the plethora of plans out there, I may as well look at as many reputable ones as I could, and a couple obscure ones too, just to pepper in some excitement. I wound up doing this comparison with the training programs from Runner's World, Jeff Galloway, Hal Higdon, Kendrick Fitness, Fitness Magazine, About.com, MarathonRookie.com, and Cool Running (the developers of the Couch-to-5k program).

Factors that I used to compare programs included whether or not they adhered to the 10% rule (to prevent injury, increase weekly mileage by no more than 10% each week), number of running days, rest days, whether or not cross-training was integrated, the length of the longest long run, and the total number of weeks the program lasts. Being a very new runner with no history of running at all, it was important to me for the mileage buildup to be very gradual so that I wouldn't get overwhelmed. Because I run with plantar fasciitis, rest days are critical, so a balance of run and rest was also important. Related to that point, cross-training was important as well so that there would be cardio going on, while not necessarily pounding my feet - and also for variety. I also considered the length of the longest run, because despite the notion that if I could make it 10 miles in training, the last 3 on race day wouldn't be a big deal, I would feel more comfortable getting closer than that. And lastly, my chosen half-marathon is on Halloween weekend, so the total length of the program needed to correspond reasonably well with that timeline. Lastly, because I train with my husband (who is far more athletic than I am) we were interested in possibly doing speed-work, so we looked at that as a factor too.

Runner's World

Prerequisites: Have run at least 1 year, able to run 5 miles without trouble, have completed at least one 5k (more is better), average 15-20 miles weekly.

Pros: Runner's World is a highly respected publication, and their book for beginner runners is absolutely indispensable. The first week of the program started at a mileage that I could be comfortable with, and the total length of the program, at 12 weeks, was perfectly reasonable.

Cons: I don't exactly meet the prerequisites, there is vigorous speed-work (hubby could probably keep up, but I don't know if I could).

Jeff Galloway

Prerequisites:None. The beginner program is designated for those who have been running for less than 6 months.

Pros: Jeff Galloway is a legend, an Olympic one. As the official trainer for the runDisney race series' (some of the most beginner-friendly distance races), beginners are par for the course. Also, Jeff Galloway's run-walk method is nearly as famous as he is for getting people to the distances they want to go, injury free.

Cons: I don't especially relish the idea of walking if I don't absolutely have to. I am perfectly fine with those who choose to use a run-walk method, but for me, it feels like cheating unless I physically have to. Also, at 18 weeks, this program is easily the longest one, and frankly, I'm just not that patient.

Hal Higdon

Prerequisites: Able to run 3 miles, 3-4 times per week.

Pros: Jeff Galloway may be super famous in the running world, but Hal Higdon isn't that far off himself. In fact, he has written numerous books about running and training, has run over 100 marathons himself, and actually holds several running records. Of even more note is the fact that his training programs are known for being easily approachable, and for turning out beginner distance runners with little to no injuries.

Cons: Not many. At 12 weeks, the timeline is, again, just right. There is ample running, and adequate rest as well, and opportunities for cross-training should you so choose. At the novice level, there is no speed-work, however.

Kendrick Fitness

Prerequisites: Able to run 30 minutes continuously, weekly mileage of at least 15 miles, have completed several 5k races and at least 1 10k race.

Pros: Gradual increase in mileage, plus speed-work for variety. 12-week plan, again, fits well into my timeline.

Cons: Here we are with the 10k requirement again, sheesh! So, right off the bat I don't meet the prerequisites. Also, with only 2 days of non-foot pounding in the plan, this one could be tough on my plantar fasciitis.

Fitness Magazine

Prerequisites: Able to run 2 miles without stopping.

Pros: This program goes quick! At only 8 weeks, this is the shortest program, which plays well to my impatient side. With 2 days full rest, and 1 day of cross training, there is adequate rest.

Cons: This program goes quick! Training for a half marathon is no joke, and 8 weeks could be too much, too fast. Also, the week-to-week mileage seems to multiply pretty quickly. Lastly, 2 days per week are spent with a walk-run-walk where the longest run is only 3 miles, and the walks are either 1 or 2 miles each. I personally am a bit anal-retentive about getting in a good warm-up and cool-down walk, and I don't know why I would want to walk that much or what the benefit would be, so I don't know how well this walk-run-walk thing would work out for me.

About.com

Prerequisites: Have been running at least 2 months and have a weekly mileage of 8-10 miles per week.

Pros: Weekly mileage addition is comfortably gradual - an addition of just 1 mile on the long run of each week. Rest days are either 2 or 3 days per week, and there is some cross-training peppered in too. Also, the longest long run clocks in at 12 miles - the longest of all of the plans.

Cons: While undeniably straight-forward, this plan seems tedious and monotonous - if you are a running purist, this may very well be the plan for you, but I bore easily and this plan nearly screams monotony.

MarathonRookie.com

Prerequisites: Have been running consistently for at least 4-6 weeks and can run at least 30 minutes continuously.

Pros: This plan is in-between in length at 10 weeks - enough time for me to be done, and pushing my distance, or bettering my time. Like the About.com plan, the longest long run is again 12 miles.

Cons: This plan is regimented running - no cross-training, just you and the road. Again, that means risk of boredom for me. The long runs also seem to taper very soon - the 12 mile run is in week 7, and the weekly mileage decreases from there. Also, the plan seems a little random, and disjointed - the weekly mileage for example increases by 2 miles, then 1, then 3, then 2, then 3, then 2, then decreases by 4, decreases again by 4, and finally increases by 3 during race week.

Cool Running

Prerequisites: Be able to run this schedule comfortably for 4-5 weeks:

Mon.Tue.Wed.Thu.Fri.Sat.Sun.
Off 3M 4M 4M Off 3M 5M

Pros: 1 day per week of speed-work adds variety, without being overwhelming. The total program length is 12 weeks, and as with the previous 2 plans, the longest run is 12 miles.

Cons: The mileage of the long run bounces around unpredictably - good for variety, tough for new runners to do a jump of 2+ miles week-to-week. Also, with 5 days of running per week, this was the least plantar fasciitis-friendly plan.

For your reference, here is a chart I made in order to compare them all side-by-side:

So, what did I decide? Well see that's a funny story. Since hubby was so intent on speed-work, that was the first thing we used to narrow the list. So initially, I decided on the Kendrick Fitness plan - the mileage was nice and gradual, the speed-workouts offered a good amount of variety, and despite the fact that I didn't meet the recommended prerequisite, I was ready to tough it out anyway. But then you all came to my rescue :)

In an earlier post, I talked about my new challenge of finding a half-marathon training program and asked for your recommendations. I was happily surprised when I received several. I was even more surprised when they all recommended the same one. Eerie, right? Well, not really. I mean if something is good, word gets out. All of those recommendations were for the Hal Higdon plan, so I went back and looked it over more closely. In particular, one comment had said that the importance of each week is explained, and I was curious to see what kind of explanation was given. Upon doing that additional reading, I came across an important fact: new runners should NOT try to improve distance endurance and speed at the same time - doing so is a certain recipe for injuries. Whew! Glad I dodged that bullet! And I have you all to thank, so THANK YOU!!

So, in the end I have decided to go with the Hal Higdon plan. Its not perfect (it topping out at a 10 mile long run is my biggest concern), but I will finish it with a couple weeks to spare, so there's time for some tweaking where necessary. The plan seems well rounded, incorporating cross-training, strength training, and copious amounts of stretching in addition to piling on the miles - but in a slow, healthy way.