Here is the link to a great set of half and marathon training that are absedon your abaility. Use this spreadhseet and set it up with your 5KM recent pace. FIRST-Paces. This method is based on this great book https://www.amazon.com/Runners-Faster-Revised-Edition-3-Run-/dp/1609618025/ref=sr_1_1?s=books&ie=UTF8&qid=1334068237&sr=1-1.
Everyone who signs up for a half marathon signs up with the best of intentions—we’re not going to skip a single mile of our training plan, we’re going to cross-train at least twice a week, and we’ll definitely set aside dedicated time for recovery work. Well…LOL. The reality is, life gets in the way.
And with most half marathon training plans calling for at least four or as many as six days of running per week, it’s almost like you’re setting yourself up for failure if you have a demanding job, a family, or a social life.
But you can train for a half marathon by running just three days a week. One landmark study found that when veteran marathons followed the three-day-a-week Furman Institute of Running and Scientific Training(FIRST) program developed by researchers Bill Pierce and Scott Murr for 16 weeks, they improved their finishing times by an average of almost 20 minutes. Does that translate to the half marathon? “Definitely,” Pierce says.
Any time you’re training for a race, it should be about more than logging miles on your feet. But when you’re only running three days a week, you need to be especially strategic about how you run those miles.
To get the most of these training runs, first you should figure out your goal half marathon pace (GHMP). The easiest way to do that is add 35 seconds to your current 5K-mile pace; add 20 seconds to your current 10K-mile pace; or subtract 20 seconds from your current marathon mile pace.
1. Easy run: These are meant to be slow, recovery miles at the start of the week. “You should be running at a comfortable pace—a pace where you can hold an easy conversation, say, a 4 to 6 effort out of 10,”
2. Threshold run: These runs teach you how to push past your comfort zone. When your body starts producing lactic acid during intense exercise, you start to ‘feel the burn’ and slow down your pace out of necessity, explains Harrison. “But if you can train to maintain your speed while feeling the burn, your body will eventually learn to tire less,”
3. Long run: “This is the cornerstone run of the week, as these longer runs build both strength and confidence,”. “It’s less about hitting a certain mile number and more about consistent, steady-state cardio.” Plus, without the endurance-boosting long run, speed workouts and tempo runs would gradually wear you down.