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First Week Half Marathon Training

Fort De Soto Distance Classic 2023

80/20 Running Half Marathon Plan

Before starting this 80/20 running half marathon plan, I ran 3 days the previous week. My weekly running stats:

  • 12.7 miles
  • 2 hours and 9 minutes
  • 1240 ft of elevation gain

In comparison, my first week of half marathon training, I ran 7 days. My weekly training stats:

  • 33.33 miles
  • 5 hours and 44 minutes
  • 5217 ft of elevation gain

There are 5280 feet in a mile. Thus, I almost climbed a vertical mile. This week I ran almost 3 times as far as the previous week. Consequently, my legs are feeling the strain.

How does this first week of half-marathon training compare to your plan? Leave a comment and let me know.

Monday Recovery Run

In the 80/20 running half marathon training plan, Mondays are recovery runs. The slowest and easiest running day of the week. You run recovery runs in heart rate zone 1. Based on my threshold heart rate, my zone 1 is between 110 and 124 beats per minute (bpm).

Tuesday Fast Finish Run

This run has a five-minute warmup in heart rate zone 1. Then 35 minutes in heart rate zone 2. Finally, 5 minutes in zones Y and 4.

My zone 2 heart rate is 124 – 138 bpm. Zone Y through 4 is 156 – 161 bpm. I was able to get my heart rate in zone Y (153 -156 bpm) for 2:10. However, I only spent 50 seconds in zone 4 (156 – 161 bpm).

Foundation Runs

On Wednesday, Thursday, and Saturday, I ran foundation runs (Zone 2) to build a strong aerobic base. During foundation runs, you can perform a talk test. Can you easily maintain a conversation with someone? In other words, you should not be breathing so heavily that it’s difficult to converse.

Also, your perceived effort ought to feel like a three on a 1-10 scale.

Friday Fartlek Run

As part of base training, fartlek is a series of short-duration sprints. These fartlek runs are followed by zone 2 intervals. After a 5-minute warm-up in zone 1 and 10 minutes in zone 2, the fartlek workout begins 8 x 2-minute intervals of 20-second sprints (zone 5) and 1:40 in zone 2. Finally, the workout ends with a 15-minute cool down in zone 1.

Sunday Endurance Run

The last day of the week is the long endurance run. Sunday’s run was 1 hour and 20 minutes. When I ran at 3 PM, it was a hot and humid 86 F degrees. I consumed 1.5 liters of Gatorade Endurance while running.

After a 5-minute warm-up in Zone 1, it’s 1 hour and 15 minutes in Zone 2. Although I did sweat a lot, my perceived effort was 3 out of 10, and my average heart rate was 133 bpm.

Fort De Soto Distance Classic 15K

This 80/20 running half marathon training plan is to prepare me to compete in the upcoming Fort De Soto Distance Classic. This will be my first 15K race, and I want to run my best. In the next 14 weeks, my hope is to podium in my age group. Read about my 15K race training and pacing plan.

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