Presented By:Dana-Farber Cancer InstituteAdidas

Participant Information: Half Marathon Training

Use the B.A.A.'s 12-week training program to get you ready for the 2015 B.A.A. Half Marathon.

B.A.A. High Performance coach Terrence Mahon has created three different 12-week training programs (beginning Monday, July 20 and concluding on race day, October11) to prepare for the B.A.A. Half Marathon, presented by Dana-Farber Cancer Institute and the Jimmy Fund.

Because every runner is different, please adjust your personal training plan based on your level of comfort. Choose the program that best suits your current level and needs. As always, be willing to adjust and adapt to your individual circumstances: work, school and home life, illness and injury. The goal is to get to the starting line fit and ready to race your best. As with any athletic endeavor, you should consult with a physician prior to entering into a physical fitness program.

 

PROGRAM DESIGN

There are three training programs for the B.A.A. Half Marathon:

  • The Beginner Training Program is intended for those runners who are attempting to complete their first half marathon. The step by step increase in daily and weekly mileage is designed to challenge you while also minimizing the risk of training too hard.
  • The Intermediate Training Program is intended for those who have already competed in half marathons before and are looking to finish faster this time around. The program is designed to challenge you through its implementation of higher intensity running workouts as well as our signature half marathon race simulations.
  • The Advanced Training Program is for runners who already have a solid base of running fitness and are now looking to maximize their race performance. The program incorporates both high intensity interval training as well as sustained tempo efforts along with our signature half marathon race simulations. This is the plan you follow when you are looking to get more out of your training than ever before.

You can incorporate races into your training program. They are a good opportunity to practice running in a competitive environment, simulate racing conditions, and run at your half marathon pace. As with any training program, what is outlined is merely a guide on how to build and structure your weekly running routine.

 

TRAINING PROGRAM INSTRUCTIONS

  • Choose the training program that best fits your running experience and race goals.
  • For the higher intensity training days (Intermediate and Advanced Programs) it is best to begin and end each of these workouts with 10-20 minutes of easy running.
  • Tempo Runs/Tempo Intervals should be done at slightly faster than half-marathon goal pace (approximately 10-15 seconds per mile faster than goal pace).
  • Progression Runs should start at a pace slightly slower than half marathon goal pace and then increase the pace each mile (approximately 10-15 seconds per mile) to finish faster than race pace.
  • Intervals should be run between 5K and 10K race pace (or approximately 15-30 seconds per mile faster than half marathon goal pace).

 

TRAINING PACE CHART BASED ON FINISHING TIME GOAL

TIME GOAL: 1:30:00 1:45:00 2:00:00 2:15:00 2:30:00
           
INTERVALS
5K PACE
6:15 7:15 8:15 9:15 10:20
INTERVALS
10K PACE
6:30 7:30 8:40 9:40 10:50
TEMPO
INTERVALS
6:40 7:40 8:50 9:50 11:00
PROGRESSION
RUN
7:15 - 6:45 8:15 - 7:45 9:30 - 9:00 10:30 - 10:00 11:40 - 11:10
TEMPO
RUN
6:45 7:45 9:00 10:00 11:10
HALF MARATHON
PACE
6:52 8:00 9:10 10:20 11:30
LONG RUNS /
EASY RUNS
8:10 / 7:40 9:20 / 8:45 10:40 / 10:00 12:00 / 11:15 13:00 / 12:30

 

TRAINING PROGRAMS

BEGINNER
PROGRAM
INTERMEDIATE
PROGRAM
ADVANCED
PROGRAM
WEEK 1: JULY 20 - JULY 26
Monday Off Off Off
Tuesday 2 - 3 miles 3 - 4 miles 4 - 5 miles
Wednesday Off 4 - 5 miles 6 - 7 miles
Thursday 2 - 3 miles Off 4 - 5 miles
Friday Off 4 - 5 miles Progression Run
4 miles
Saturday 2 - 3 miles 3 - 4 miles 4 - 5 miles
Sunday Long Run
5 miles
Long Run
7 - 8 miles
Long Run
9 - 10 miles
WEEK 2: JULY 27 - AUGUST 2
Monday Off Off Off
Tuesday 3 - 4 miles Tempo Intervals
3 x mile at
half marathon pace
w/ 60-90 seconds rest
Tempo Run
3 miles
Wednesday Off 5 - 6 miles 4 - 5 miles
Thursday 3 - 4 miles Off 6 - 7 miles
Friday Off 5 - 6 miles 4 - 5 miles
Saturday 3 - 4 miles 3 - 4 miles Half Marathon Simulation
5 miles easy,
4 miles at goal pace,
2 miles easy
Sunday Long Run
5 - 6 miles
Long Run
8 - 9 miles
4 - 5 miles
WEEK 3: AUGUST 3 - AUGUST 9
Monday Off Off Off
Tuesday 4 miles 4 - 5 miles Tempo Run
3 miles
Wednesday Off Tempo Intervals
3 x mile at
half marathon pace
w/ 60-90 seconds rest
4 - 5 miles
Thursday 5 miles Off 5 - 6 miles
Friday Off 5 - 6 miles Progression Run
5 miles
Saturday 3 - 4 miles 3 - 4 miles 4 - 5 miles
Sunday Long Run
6 - 7 miles
Long Run
9-10 miles
Long Run
11 - 12 miles
WEEK 4: AUGUST 10 - AUGUST 16
Monday Off Off Off
Tuesday 5 miles 5 - 6 miles Intervals
8 x 1/2 mile at 10K pace
w/ 90 seconds jog
Wednesday Off Progression Run
4 miles
5 - 6 miles
Thursday 5 miles Off 7 - 8 miles
Friday Off 3 - 4 miles 5 - 6 miles
Saturday Half Marathon
Simulation
2 miles easy,
3 miles at goal pace,
2 miles easy
Half Marathon
Simulation
4 miles easy,
4 miles at goal pace,
2 miles easy
Half Marathon Simulation
6 miles easy,
5 miles at goal pace,
2 miles easy
Sunday 3 miles 3 - 4 miles 4 - 5 miles
WEEK 5: AUGUST 17 - AUGUST 23
Monday Off Off Off
Tuesday 4 - 5 miles 5 - 6 miles Intervals
6 x 3/4 mile at 10K pace
w/ 1/4 mile jog
Wednesday Off Tempo Intervals
4 x mile at
half marathon pace
w/ 60-90 seconds rest
5 - 6 miles
Thursday 5 - 6 miles Off 6 - 7 miles
Friday Off 5 - 6 miles Progression Run
6 miles
Saturday 4 miles 4 - 5 miles 4 - 5 miles
Sunday Long Run
7 - 8 miles
Long Run
9 - 10 miles
Long Run
13 - 14 miles
WEEK 6: AUGUST 24 - AUGUST 30
Monday Off Off Off
Tuesday 4 - 5 miles 5 - 6 miles Intervals
4 x 1mile at 10K pace
w/ 1/4 mile jog
Wednesday Off Progression Run
4 miles
5 - 6 miles
Thursday 5 - 6 miles Off 7 - 8 miles
Friday Off 3 - 4 miles 5 - 6 miles
Saturday Half Marathon
Simulation

2 - 3 miles easy,
3 miles at goal pace,
2 miles easy
Half Marathon
Simulation
4 miles easy,
4 miles at goal pace,
2 miles easy
Half Marathon Simulation
6 miles easy,
5 miles at goal pace,
2 miles easy
Sunday 3 - 4 miles 3 - 4 miles 5 - 6 miles
WEEK 7: AUGUST 31 - SEPTEMBER 6
Monday Off Off Off
Tuesday 4 - 5 miles 5 - 6 miles Intervals
2 x 1.5 miles at 10K pace
w/ 3 minutes jog,
4 x 1/2 mile at 5K pace
w/ 90 seconds jog
Wednesday Off Tempo Intervals
2 x 2 miles at
half marathon/10K pace
w/ 3 minutes jog
5 - 6 miles
Thursday 5 - 6 miles Off 7 - 8 miles
Friday Off 5 - 6 miles Progression Run
6 miles
Saturday 4 - 5 miles 4 - 5 miles 5 - 6 miles
Sunday Long Run
8 - 9 miles
Long Run
10 - 11 miles
Long Run
13 - 14 miles
WEEK 8: SEPTEMBER 7 - SEPTEMBER 13
Monday Off Off Off
Tuesday 4 - 5 miles 5 - 6 miles Intervals
2 x 2 miles at 10K pace
w/ 3 minutes jog,
2 x 1/2 mile at 5K pace
w/ 90 seconds jog
Wednesday Off Progression Run
5 miles
5 - 6 miles
Thursday 5 - 6 miles Off 7 - 8 miles
Friday Off 4 - 5 miles 5 - 6 miles
Saturday Half Marathon
Simulation

2 - 3 miles easy,
4 miles at goal pace,
2 miles easy
Half Marathon
Simulation

5 miles easy,
5 miles at goal pace,
2 miles easy
Half Marathon Simulation
6 miles easy,
6 miles at goal pace,
2 miles easy
Sunday 3 - 4 miles 3 - 4 miles 5-6 miles
WEEK 9: SEPTEMBER 14 - SEPTEMBER 20
Monday Off Off Off
Tuesday 5 - 6 miles 5 - 6 miles Intervals
2 x 2 miles at 10K pace
w/ 3 minutes jog,
2 x 1/2 mile at 5K pace
w/ 90 seconds jog
Wednesday Off Tempo Intervals
2 x 2miles at
half marathon/10K pace
w/ 3 minutes jog
4 - 5 miles
Thursday 5 - 6 miles Off 7 - 8 miles
Friday Off 5 - 6 miles Progression Run
7 miles
Saturday 4 miles 4 - 5 miles 4 - 5 miles
Sunday Long Run
9 - 10 miles
Long Run
11 - 12 miles
Long Run
13 - 14 miles
WEEK 10: SEPTEMBER 21 - SEPTEMBER 27
Monday Off Off Off
Tuesday 5 - 6 miles 5 - 6 miles Intervals
5 x 1 mile at 10K pace
w/ 3 minutes jog
Wednesday Off Progression Run
6 miles
5 - 6 miles
Thursday 5 - 6 miles Off 7 - 8 miles
Friday Off 4 - 5 miles 5 - 6 miles
Saturday Half Marathon
Simulation
4 miles easy,
4 miles at goal pace,
2 miles easy
Half Marathon
Simulation
5 miles easy,
5 miles at goal pace,
2 miles easy
Half Marathon Simulation
6 miles easy,
6 miles at goal pace,
2 miles easy
Sunday 3 - 4 miles 3 - 4 miles 5 - 6 miles
WEEK 11: SEPTEMBER 28 - OCTOBER 4
Monday Off Off Off
Tuesday 4 miles 4 - 5 miles Intervals
5 x 3/4 mile at 10K to 5K pace
w/ 1/4 mile jog
Wednesday Off Tempo Intervals
2 x 2 miles at
half marathon/10K pace
w/ 3 minutes jog
5 - 6 miles
Thursday 4 miles Off 6 - 7 miles
Friday Off 5 - 6 miles Progression Run
5 miles
Saturday 3 miles 3 - 4 miles Off
Sunday Long Run
6 miles
Long Run
8 miles
Long Run
10 miles
WEEK 12: OCTOBER 5 - OCTOBER 11
Monday Off Off Off
Tuesday 4 miles Progression Run
3 miles
Intervals
5 x 1/2 mile at 5K pace
w/ 1/4 mile jog
Wednesday Off 4 - 5 miles 4-5miles
Thursday 3 miles 3 miles 4 miles,
6 x 20 sec strides
w/ 1 minute rest
Friday Off Off Off
Saturday Pre Race
2 miles
(easy effort)
Pre Race
2 - 3 miles
(easy effort)
Pre Race
3 - 4 miles
(easy effort)
Sunday B.A.A.
Half Marathon
B.A.A.
Half Marathon
B.A.A.
Half Marathon

B.A.A. Moment 1

1920 - Ashland Start

The Boston Marathon began in Ashland, Massachusetts from 1897 through 1923 then moved to Hopkinton for the 1924 race. The course was lengthened to 26 miles, 385 yards to conform to the Olympic standard, and the starting line was moved west from Ashland to Hopkinton. Since then, the race has started in Hopkinton every year.