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May 2008
12:22pm, 2 May 2008
221 posts
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Thanks for that Impossible. I'll remember that. Actually, I think your order of importance looks sensible 
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May 2008
12:25pm, 2 May 2008
669 posts
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I'm back on a P&D plan, a half marathon one this time. You get used to how tiring it can get. I fully expect my Wednesday medium long run to be quite tough despite the relatively easy pace. This time round I'll be taking their advice on progression pace for the long run. I always felt the long runs were a bit too easy at just one pace, and I don't consider them a hard session. For me the key components of the P&D plan are the overall mileage (and how it's split between runs), and the tempo runs.
The half marathon schedule isn't a schedule as such, it just provides the key workouts and you 'pad it out' with easy runs. I've just based it almost exactly on the marathon schedule.
Mon - rest
Tue - intervals or hills with club, sandwiched between two general runs (10-12 miles total)
Wed - medium long run (10-14)
Thu - recovery with strides (8)
Fri - tempo (4-7 at tempo, plus 5 for warm up and cool off)
Sat - recovery (8)
Sun - long progression run (14-17)
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May 2008
1:29pm, 2 May 2008
186 posts
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Pricey_
Impossible is Nothing > I'd agree with your order of importance, with one exception. I'd swap the strides & intervals. Only from a personal preference - I've found the strides have been a massive benefit. Intervals (VO2 max training) don't really offer too much for Half/Full Marathons which require a better LT. I guess it's arguable that the easy runs are just as important as all the others but I agree with it being least important in terms of the physiological benefits gained.
Davie> I've created my own half marathon schedule based on the P&D marathon, it's pretty similar to yours. I've doubled up the medium long run as a VO2 session and the tuesday is a strides session (10 mile run). I've also added a few double days so my overall mileage will probably be a bit higher,
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May 2008
1:39pm, 2 May 2008
671 posts
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Stephen, have you used 6/4 doubles for recovery days? My VO2 session on a Tuesday covers enough miles to double as a second medium long run so I'm happy with that. The only extra miles I'd add would be second recovery runs on easy days.
I've designed this as a 12 week schedule, then I'm going onto the 12/90 P&D marathon schedule for Loch Ness in October.
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May 2008
1:43pm, 2 May 2008
187 posts
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Pricey_
Thursday is a 6/4 double but I'm also going to introduce a 4 mile lunchtime run on Tue/Wed/Fri. With the med/long run on a wed, my mileage for that day would be 19/20 miles. It's going to be a hard/tiring schedule but hopefully I'll reap benefits. The 4 mile lunchtime recovery run will be easy enough that it shouldn't effect my evening run, but will aid endurance. Whilst not essential for a half marathon schedule, it will boost my overall mileage and build endurance so that whenever I next tackle a marathon, I'll be coming from a much better base.
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May 2008
2:13pm, 2 May 2008
3,474 posts
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hellen
IIN, I woudl also agree with you in order of importance for the runs so if you needed to drop the miles I would drop a recovery session.
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May 2008
2:14pm, 2 May 2008
222 posts
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Phew, I need a lie down just listening to you guys!
Obviously on the 55mpw schedule there is no need for me to do doubles. And I can see that it would not be good to split any of the key runs. But do you think it will make much difference if I split the recovery runs? It'll be really convenient for me to jog to work and back a couple of times a week (2-3 miles each way depending on where I park).
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May 2008
2:27pm, 2 May 2008
520 posts
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Impossible is Nothing
It's hardly worth getting out of bed for a 2 mile run
Overall mileage is important if you can manage it without getting too tired - so the easy runs do count. That said I wouldn't get too hung up on the short runs. The only problem with splitting the short runs is that it takes a good mile to warm-up and get the heart going, but I think your idea would still be beneficial.
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May 2008
2:31pm, 2 May 2008
188 posts
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Pricey_
Can''t see any harm in splitting the recovery runs
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May 2008
2:38pm, 2 May 2008
3,475 posts
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hellen
The juicer, I think that in an ideal world we should do everything on the schedule. However, if you are not used to that milage and are going to get tierd something will need to go, i would have thought that it depends whether you want an exta rest day or not. IF you need an extra rest day then drop a recovery run. If the rest days are enough but overall milage is too much then I woudl cut one of the midweek longish runs down as I think that is what made me most tierd.
On the 55 miles a week schedule there were often 2 x 10 miles (or thereabouts) now, that is OK for faster runners but beause I am a bit slow, in terms of time it is a long time on my feet. I therefore made sure I did 2 runs of 90+ minutes as mr P and D talk about runs of over 90 mins being the ones to help with endurance. More often than not I did more like 100mins but I had in my mind 90mins as a target to get to.
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