First Carolina State Bank Half Marathon Training

Now that the First Carolina State Bank Half Marathon (formerly Tar River Half Marathon) is a reality, the RMEC needs to do everything it can to promote and encourage runners to participate. To do this, I am going to have a third map each week for those wishing to train for the December 8th race.

There are already hundreds of training plans available for a half marathon. Rather than create a new training plan, I will borrow from Hal Higdon, a proven coach. That plan is listed below. This is a novice plan, that peaks out at a 10 mile long run. Hal has lots of other plans that can be found on his site. For those training for a fall marathon, your training would obviously be very different, but lets not worry about the First Carolina State Bank Half Marathon until after your fall marathon.

Of course people are welcome to design their own plan, but I needed to pick something as a target so I went with a Novice plan. It is always easy to add miles to the end of your run. Based on the plan below I will have a four mile route included this Saturday.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
09/17	Stretch & Strengthen	3 m run	2 m run or cross	3 m run + strength	Rest	30 min cross	4 m run
09/24	Stretch & Strengthen	3 m run	2 m run or cross	3 m run + strength	Rest	30 min cross	4 m run
10/01	Stretch & Strengthen	3.5 m run	2 m run or cross	3.5 m run + strength	Rest	40 min cross	5 m run
10/08	Stretch & Strengthen	3.5 m run	2 m run or cross	3.5 m run + strength	Rest	40 min cross	5 m run
10/15	Stretch & Strengthen	4 m run	2 m run or cross	4 m run + strength	Rest	40 min cross	6 m run
10/22	Stretch & Strengthen	4 m run	2 m run or cross	4 m run + strength	Rest or easy run	Rest	5-K Race
10/29	Stretch & Strengthen	4.5 m run	3 m run or cross	4.5 m run + strength	Rest	50 min cross	7 m run
11/05	Stretch & Strengthen	4.5 m run	3 m run or cross	4.5 m run + strength	Rest	50 min cross	8 m run
11/12	Stretch & Strengthen	5 m run	3 m run or cross	5 m run + strength	Rest or easy run	TURKEY TROT 10k	Rest
11/19	Stretch & Strengthen	5 m run	3 m run or cross	5 m run + strength	Rest	60 min cross	9 m run
11/26	Stretch & Strengthen	5 m run	3 m run or cross	5 m run + strength	Rest	60 min cross	10 m run
12/03	Stretch & Strengthen	4 m run	3 m run or cross	2 m run	Rest	FIRST CAROLINA STATE BANK HALF!	Rest

Please invite and encourage friends to come out and run with the group. I will do my best to make the routes match the beginning of those training for a Marathon so they will not be alone. If you have been trying to bring a friend out to run, now is the time! Normally our runs are too long to bring in a "newbie" but this is a great opportunity.

If you plan to run the First Carolina State Bank Half Marathon, please post a comment below. Everyone is welcome to post. Even if you are just a "reader" of the blog.