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Premium account fordeting Marathon Madman12 Week Plan to a Sub 200 Hour Half MarathonAs promised I am providing a 12 week plan for running a Half Marathon in 2 Hours or less. This 12 week plan assumes that you have built a 2131 mile base before beginning. As we discussed before you do not need any more than 30.57 miles to run your best Half Marathon. Any additional miles is just icing on the cake. But your goal is to be consistent in the 2131 mile range less when you are running a weekend race and more when your weekend has a long run scheduled.Now a couple of additional items to go over before you start this program. You must be able to accomplish two things a distance goal and a speed goal. The distance is easy to determine. Can you run 6 miles in the first week of a 12 week program Can you run 11 miles in the ninth week of the program If so youve met the distance goal.For the speed portion of the goal there is a whole different criterion you must meet.Jeff Galloway in his Marathon Book has a simple test to determine how fast you can run a marathon. After warming up a runner will run their fastest one mile no to the point of being ready to puke but at least a speed that puts you out of breath or close to maxing out on your ability to continue running. The runner will then take that time add two minutes and multiple it by 26.2 the distance of the marathon in miles. That total will give you the total time in minutes. Divide that time by 60 and you have the hours and a percentage that you mul

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2018-05-09