Half Marathon Training Plan

Project Overview

Goal: Achieve a sub-2:00:00 finish time (9:09/mile pace) at the E. Murray Todd Half Marathon on March 8, 2026.

Background: Previous best half marathon time was approximately 2:30:00, achieved a couple of years ago. After taking time off from racing, this represents an ambitious 30-minute improvement target.

Approach: Evidence-based 9-week training plan incorporating methodology from "The Running Ground" by Nicholas Thompson and Hal Higdon's proven half-marathon programs.

Why This Training Plan?

• Smart Training: Balances intensity with recovery to maximize adaptation while minimizing injury risk
• Dual Focus: Builds both endurance (long runs) and speed (VO2 max through intervals)
• Structured Progression: 9-week timeline with progressive overload, recovery week, and proper taper
• Injury Prevention: Special focus on Achilles tendon management with daily monitoring
• Evidence-Based: Combines elite coaching wisdom with proven amateur training methodologies

Training Principles

What Was Created

1. 9-Week Structured Training Plan

• Weekly Structure: Monday (rest/cross-training), Tuesday (easy run), Wednesday (speed work), Thursday (easy run), Friday (rest), Saturday (pace run), Sunday (long run)
• Progressive Build: Long runs increase from 6 to 12 miles
• Speed Workouts: Intervals, tempo runs, and hill repeats to boost VO2 max
• Recovery Week: Built-in Week 4 recovery to prevent overtraining
• Taper: Weeks 8-9 reduce volume while maintaining intensity

2. Training Calendar File

63 events covering every day from January 5 - March 8, 2026

• All workouts scheduled at 7:30 AM
• Detailed descriptions with pacing, focus points, and instructions
• Importable to Google Calendar or any calendar app

3. Training Tracker

Track your daily progress with all 63 workouts pre-loaded:

• Complete 9-week plan with every workout pre-populated
• Editable table format - click any cell to update
• Track: Actual distance, pace, time, how you felt (1-10), Achilles pain (1-10), and notes
• Auto-calculating stats: Completed runs, total miles, average pace, days until race
• Ready for Strava integration to auto-populate runs

4. Race Day Strategy

• Pre-Race: Carb-load, 8 hours sleep, arrive early (7:15 AM), dynamic warm-up
• Pacing Plan: Miles 1-3 (9:15-9:20/mi conservative start) → Miles 4-6 (9:05-9:10/mi rhythm) → Miles 7-10 (9:00-9:05/mi work pace) → Miles 11-13.1 (8:50-9:00/mi strong finish)
• Hydration: Water stations at miles 3, 6, 8, 10 - practice nutrition on long runs
• Target Finish: 1:59:30-2:00:00

Training Zones & Paces

• Easy pace: 10:30-11:00/mile (conversational)
• Long run pace: 10:00-10:30/mile
• Tempo pace: 9:00-9:15/mile (comfortably hard)
• Interval pace: 8:30-8:45/mile (hard effort)
• Race pace goal: 9:09/mile

Sample Week Breakdown (Week 6 - Peak Build)

Critical Success Factors

1. Achilles Management

• Ice after hard workouts and long runs
• Daily calf stretches (morning + evening)
• Eccentric heel drops: 3x15 reps, 2x/day
• If pain persists beyond warm-up, stop immediately
• Track pain levels daily in training log

2. Sleep & Recovery

• 8 hours minimum, especially after speed work and long runs
• Adaptation happens during sleep, not during the workout
• Foam rolling and mobility work
• Don't skip rest days—they're part of the training

3. Nutrition

• Adequate protein for recovery (0.6-0.8g per lb body weight)
• Carbs around hard workouts for fuel and recovery
• Practice race nutrition on long runs (gels/chews after 60 min)
• Carb-load 3 days before race

4. Mental Training

• Visualize race pace and finishing strong during training
• Practice positive self-talk during hard intervals
• Remember: "You're not running to seek shelter; you're running because you seek the storm" (Thompson)
• Fatigue is often psychological—you can push through more than you think

Race Information

Event: E. Murray Todd Half Marathon

Date: Sunday, March 8, 2026

Time: 8:30 AM start (arrive 7:00-8:00 AM for packet pickup)

Location: Brookdale Community College, Lincroft, NJ

Course: Monmouth County course with controlled intersections

Water Stations: Miles 3, 6, 8, and 10

How to Get Started

1. Download the calendar file and import it to Google Calendar (or your preferred calendar app)
2. Download the training tracker and save it where you can easily access it after each run
3. Set up daily reminders for training sessions (night before to prep gear)
4. Get baseline gear ready: Running shoes (properly fitted), comfortable running clothes, watch or app for tracking pace
5. Start Week 1 on January 5, 2026 with cross-training or rest
6. Track every workout in the Excel tracker, especially Achilles pain levels
7. Trust the process and stay consistent—show up for every workout, especially the hard ones