Training plan for half marathon, running only 3 days a week? Advice?

Question

I just finished my first 10k today, and would like to work at running longer distances, and hopefully a half marathon in 4-5 months if possible.

The problem is that I can only run 3 days a week. The training plans I've come across have all included 4-6 days of running. I workout over an hour everyday, but I have to fit in cycling and swimming workouts as well.

What are some good half marathon training plans that only involve 3 days of actual running with two other days of some type of cross-training, that I can substitue with cycling or swimming?

Also, I would appreciate any other advice for training to run a half marathon, as I've only been running for about 6 months. Thanks.

Answer 1

It can be done but may want to try to add at least one more day of running ........even if only 3 or 4 miles that day it will help big time.  The good news is that the other cardio will carry over greatly especially if you can add a stairclimber as well.  Without knowing anything about you physically, age wise, or current mileage ........... on one day do a long run with each time out slowly increasing that distance 5-10%.  Then maybe a 4-7 mile tempo run and another easy run of 4-8 miles.  The main thing is even if your only going to run 3 days you need to get in a base mileage of 20-25, anything less you going to have a difficult time completing the half at a reasonable pace.  Drink plenty of fluids when training,  (probably already do this) at least 100 ounces a day.  Good Luck, contact if need more help.

Answer 2

The basic formula for only 3 days of running when training for a 1/2 marathon are, one day do intervals or a tempo run, 2ND day run hills or hill repeats, and 3rd day do your long run.

This will cover everything you need, speed, endurance, power.

Go to Runnersworld.com, they have this in more detail there...

Answer 3

If you've done a 10k you're half way to a 1/2 mary already.  Just increase your mileage on your long running day a little at a time.  Cycling and swimming work the cardiovascular system too and can substitute for running to keep you fit.  Don't rely to much on "the plan"  have fun with running, try different thing like running off road.