Aramco Half Marathon Training Plan


Based on Cypress Running Club: Mileage Builder - Half Marathon Training Plan
Weeks To GoDatesTuesdayThursdaySaturday
248/5-8/114x400 meters w/2 minute RI (Beginner: 2-3 miles w/2 minute RI)2 mile Tempo (Beginner: run 2 miles w/o stopping)4 miles
238/12-8/182x1200 meters w/3 minute RI (Beginner: 2-3 miles w/2 minute RI)2 mile Tempo (Beginner: run 2 miles w/o stopping)5 miles
228/19-8/254x800 meters w/2 minute RI (Beginner: 2-3 miles w/2 minute RI)2 mile Tempo (Beginner: run 2 miles w/o stopping)6 miles
218/26-9/12x1600 meters w/4 minute RI (Beginner: 2-3 miles w/2 minute RI)2 mile Tempo (Beginner: run 2 miles w/o stopping)4 miles
209/2-9/86x400 meters w/2 minute RI (Beginner: 3-4 miles with 1 minute RI)2 mile Tempo (Beginner: run 3 miles w/o stopping)6 miles
199/9-9/153x1200 meters w/3 minute RI (Beginner: 3-4 miles with 1 minute RI)2 mile Tempo (Beginner: run 3 miles w/o stopping)7 miles
189/16-9/225x800 meters w/2 minute RI (Beginner: 3-4 miles with 1 minute RI)2 mile Tempo (Beginner: run 3 miles w/o stopping)8 miles
179/23-9/293x1600 meters w/4 minute RI (Beginner: 3-4 miles with 1 minute RI)2 mile Tempo (Beginner: run 3 miles w/o stopping)4 miles
169/30-10/68x400 meters w/90 second RI3 mile Tempo6 miles/7 for CHM
1510/7-10/134x1200 meters w/2 minute RI3 mile Tempo8 miles/9 for CHM
1410/14-10/206x800 meters w/90 second RI3 mile Tempo9 miles/10 for CHM
1310/21-10/273x1600 meters w/3 minute RI3 mile Tempo6 miles/7 for CHM
1210/28-11/310x400 meters w/90 second RI4 mile Tempo10 miles/9 for CHM
1111/4-11/105x1200 meters w/2 minute RI4 mile Tempo11 miles or race 13.1 CHM
1011/11-11/177x800 meters w/90 second RI4 mile Tempo12 miles
911/18-11/243x1600 meters w/3 minute RI4 mile Tempo8 miles
811/25-12/112x400 meters w/90 second RI5 mile Tempo10 miles
712/2-12/85x1200 meters w/90 second RI5 mile Tempo12 miles
612/9-12/158x800 meters w/2 minute RI3 mile Tempo8 miles
512/16-12/223x1600 meters w/2 minute RI5 mile Tempo10 miles
412/23-12/2912x400 meters w/1 minute RI3 mile Tempo12 miles
312/30-1/56x1200 meters w/2 minute RI5 mile Tempo8 miles
21/6-1/126x800 meters w/2 minute RI4 mile Tempo4 miles
11/13-1/1930 minutes easy40 minutes easyRACE DAY

 

Notes: Begin this plan only if you already have a 3-6 month running base of at least 4-6 miles per run.

If you are brand new to running, please review this (or any other) training plan and racing goals with your coaches.

Do not run on consecutive days. If you miss a run, shift all for that week or skip it.

Runs #1 and #2 are the same for both full and half marathon training.

For your long run, follow the plan for your goal race. If you will be doing (for example), the Cypress half as part of your Chevron Marathon training, use the marathon LR distances.

Intervals workouts are prescribed in terms of the number of repetitions and the distance (in miles or meters). One mile is roughly 1,600 meters, and a typical track is 400 meters long. A workout that states “4 x 1200” means that you run three laps (or ¾ of a mile) at an appropriately fast pace, recover, and repeat three more times.

The “recovery intervals” allow your heart rate and breathing to return to a reasonable level. Feel free to lengthen these if it helps you complete the work-out at your goal times.

If you are running with the group in Cole's Crossing, glow sticks will be placed as specific distances to help with your interval runs.

For Tempo runs, add a warm-up and cooldown to the planned distance. If a 3 mile Tempo is scheduled, a one mile warm-up, followed by the 3 mile tempo (continuous 3 mile run at tempo pace), then a one mile cooldown is appropriate. Total distance for that work-out would be five miles.

The “right” pace for the Tempo Runs and Intervals is the fastest pace that allows you to complete all repetitions in nearly the same time. If you find that your times are increasing as the workout progresses, then this indicates that you started too fast.

If you are not comfortable setting your own pace for the interval or tempo runs, your coaches will be happy to help you with this.

Lastly, recognize that training for a full or a half marathon is hard. That is why we strongly suggest that runners have at least a 3-6 month base built up before undertaking either of these race distance goals. Please work with your coaching staff if you have any questions, doubts or concerns.

Disclaimer: Consult a qualified medical professional before beginning any exercise program; information presented above is not intended to be a substitute for professional medical advice or treatment. When you choose to follow this or any training plan, you do so entirely at your own risk.

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