Goofy's Race and a Half Challenge Training Plan

QUESTION: Any advice or suggestions on what training schedule I should follow to run Goofy’s Race and a Half Challenge this year? I ran the Disney World Marathon for my first and only marathon in January 2012, but would like to train to compete in both the half and full marathons in January 2013. My assumption is that I would have to train two long and longer runs on back-to-back days.

HAL’S ANSWER: Your assumption is correct. Excuse me for pounding my own drum, but the perfect training plan for Goofy's Race and a Half Challenge is my Intermediate 2 marathon training plan. Or for more seasoned runners (i.e., those used to speedwork) Advanced 1 or Advanced 2 marathon training plans. In fact, even though I designed those three programs before there was a Goofy (combining a half marathon on Saturday with a full marathon on Sunday), it almost seems as though I had Goofy in mind. This is because of the two-day progression in my top-line training plans featuring a pace run on Saturday and a long run on Sunday. The programs peak in Week 15 with a 10-mile pace run and a 20-mile long run, like you said on back-to-back days. Voila! It's an easy jump from 10-20 to 13-26. Here is a link that will take you to my Intermediate 2 program.

But you won't be starting Goofy training until the fall. Consider for the interim one of my half marathon programs, 12 weeks long, aimed at a race that distance this spring or summer. Good luck with your training, and maybe I will see you at Disney next year.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. Archived Q&A's from Hal can be found here.

Tapering for a Half

QUESTION: I'm using your intermediate program to train for a half marathon and was wondering why you have us increasing mileage up to the week before the race instead of tapering the last few weeks, like you often hear people advise?

HAL’S ANSWER: I’m not sure who those people might be. In my marathon programs, I taper runners three weeks before the race, the longest mileage coming in Week 15 of the 18-week program. But you’re right. In my 12-week half marathon programs, peak mileage comes in Week 11, allowing only one week to taper. This is because the half marathon is nowhere near as stressful as the full marathon. If you are a talented enough, or experienced enough, runner to sign up for an intermediate program, a single week should be enough. Following the half, it should take you much less time to recover and be back in full training stride. Lately, the half marathon has become America’s most popular racing distance, three times as many runners having run half marathons last year vs. full marathons. We haven’t abandoned 26.2-mile races, but we love going 13.1 and not having it interfere with our regular running routine.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. Archived Q&A's from Hal can be found here.

Pace for Half Marathon

QUESTION: I am following your Advanced 2 marathon training plan. There is a half marathon scheduled for Week 9. Should I run this at the pace planned for my marathon, or go as fast as I can?

HAL’S ANSWER: You have two options. You can run the half marathon at a controlled pace, the same pace you plan (or hope) to run in the marathon. Or you can race the half marathon at full speed. I usually leave this option open for the runner to decide. But looking into the mind of a runner talented enough to accept Advanced 2, I suspect you might be happiest nailing a fast time that you can use to more accurately predict your marathon pace. Addressing another question that runners frequently ask, it doesn’t matter if you do your half in Week 9 or 8 or 7. Pick a half marathon convenient to your local area, or one you want to run.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. Archived Q&A's from Hal can be found here.

Long Walks on the Weekends

QUESTION: I have been following your training schedule to walk a half marathon, but I have trouble getting in my long walks on the weekends.

HAL'S ANSWER: It takes a relatively long time to walk a half marathon. In many respects, the walkers have it harder than the runners, since they may be out on the course longer. More sun. More heat. And sometimes not that many people to cheer them crossing the finish line. Still, a lot of people have embraced the half marathon, and we welcome them all: runners and walkers, fast and slow. As for finding time to train, those who accept the challenge need to find time. Sorry if I seem rude, but the increasingly longer weekend runs (and walks) in my half marathon programs are designed to get you ready to cover 13.1 miles. There's no shortcut--or at least none that I would recommend. If you want to walk the distance in the race itself, you need to prepare by walking increasingly more miles in the weeks leading up to that race.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. 

This is the new home of "Q&A with Hal Higdon"! This column was recently moved from its previous address at http://askhalhigdon.tumblr.com, where archived Q&A's can still be found.