Training Runs for Frederick Half-Marathon

I got my basic plan for training for the Frederick Runner's Festival half-marathon from Oxygen magazine some months ago.  This plan called for running three times per week, which I couldn't do.  I doubled the length of the plan and modified it to have two runs per week.

Here are the runs that I did (all interval runs have the same number of 90 sec rest intervals at 3.5 mph and include 5 min of warm-up and cool-down at 3.5mph):

1. Nov. 6, 2013, 12x1min at 7 mph, 3.04 mi, treadmill
2. Nov. 10, goal pace 5.8 mph, 6.00 mi, 1:02:29
3. Nov. 13, tempo run 6.2 mph, 4.01 mi, 45:00, treadmill
4. Nov. 20, 15x1min at 7mph, 3.65 mi, treadmill
5. Nov. 22, goal pace 5.8 mph, 6.05 mi, 1:08:05, treadmill
6. Nov. 27, tempo run 6.5 mph, 4.00 mi, 44:24, treadmill
7. Dec. 5, goal pace 5.8 mph, 3.00 mi, 39:24, treadmill
8. Dec. 7, goal pace 5.8 mph, 5.00 mi, 59:15, treadmill
9. Dec. 11, 17x1 min at 7mph, 4.07 mi, 52:35, treadmill
10. Dec. 14, goal pace 5.8mph, 7.00 mi, 1:19:59, treadmill
11. Dec. 18, tempo run 6.0 mph, 5.00 mi, 56:18, treadmill
12. Dec. 20, goal pace 5.8 mph, 6.02 mi, 1:00:24
13. Dec. 22, 9x2 min 7 mph, 3.48 mi, 41:30, treadmill
14. Dec. 24, goal pace 5.8 mph, 8 mi, 1:30:00, treadmill
15. Dec. 26, tempo run 6.2 mph, 5.0 mi, 56:35, treadmill
16. Dec. 28, goal pace 5.8 mph, 6.0 mi, 1:08:45, treadmill
17. Jan. 2, 2014, 7x3 min at 7mph, 3.8 mi, 41:30, treadmill
18. Jan. 3, goal pace 5.8 mph, 8.0 mi, 1:28:46, treadmill
19. Jan. 8, tempo run 6.5 mph, 5.0 mi, 53:04, treadmill
20. Jan. 10, goal pace 5.8 mph, 6.0 mi, 1:04:22 treadmill
21. Jan. 28, 7x3 min at 7 mph, 3.65 mi, 41:30, treadmill
22. Jan. 31, goal pace 5.8 mph, 8.0 mi, 1:28:32, treadmill
23. Feb. 2, tempo run 6.5 mph, 5.0 mi, 54:40, treadmill
24. Feb. 6, goal pace 5.8 mph, 6.0 mi, 1:07:35, treadmill
25. Feb. 12, 8x3min at 7.1 mph, 4.05 mi, 46:00, treadmill
26. Feb. 14, goal pace 5.8 mph, 10.00 mi, 1:49:53, treadmill
27. Feb. 19, tempo run 6.5 mph, 5.0 mi, 51:41, treadmill
28. Feb. 22, goal pace 5.8 mph, 6.05 mi, 1:00:21
29. Feb. 26, 8x3 min at 7.1mph, 4.12 mi, 46:00, treadmill
30. Mar. 1, goal pace 5.8 mph, 9.0 mi, 1:36:46, treadmill
31. Mar. 3, tempo run 6.0 mph, 6.0 mi, 1:00:00, treadmill
32. Mar. 5, goal pace 5.8 mph, 7.0 mi, 1:12:26, treadmill
33. Mar. 8, goal pace 5.8 mph, 7.0 mi, 1:12:25, treadmill
34. Mar. 12, 8x3 min at 7.2mph, 4.13 mi, 46:00, treadmill
35. Mar. 13, goal pace 5.8mph, 6.0 mi, 1:02:04, treadmill
36. Mar. 15, goal pace 5.8 mph, 10.0 mi, 1:43:25, treadmill
37. Mar. 18, tempo run 6.1 mph, 6.0 mi, 59:01, treadmill
38. Mar. 20, goal pace 5.8 mph, 7.08 mi, 1:08:02
39. Mar. 22, goal pace 5.8 mph, 12.0 mi, 2:04:10, treadmill
40. Mar. 27, 17x1 min at 7.2mph, 4.12 mi, 52:30, treadmill
41. Mar. 30, goal pace 5.8 mph, 6.0 mi, 1:01:54
42. Apr. 2, tempo run 6.1 mph, 6.04 mi, 57:43, treadmill
43. Apr. 4, goal pace 5.8 mph, 10.0 mi, 1:42:46, treadmill
44. Apr. 8, 9x2 min at 7.2mph, 3.54 mi, 41:30, treadmill
45. Apr. 13, Columbia 10K Race, 6.2 mi, 56:36
46. Apr. 15, 6x3 min at 7.2mph, 3.28 mi, 37:00, treadmill
47. Apr. 20, goal pace 5.8 mph, 13.0 mi, 2:14:30, treadmill
48. Apr. 22, 4x2 min at 7.2mph, 1.89 mi, 24:00, treadmill
49. Apr. 27, goal pace 5.8 mph, 3.03 mi, 29:42
50. Apr. 30, goal pace 6.0 mph, 3.0 mi, 30:00, treadmill

I had a gap in mid-January when I had my gallbladder removed; I repeated some runs in the sequence after that.  These runs total 288.3 mi.  Not bad, but certainly not what a lot of runners training for half-marathons get in.  I've been counting on my tennis and other activity to help keep my fitness up, which seems to be true so far.

Prior to my "official" half-marathon training, I had some additional runs.  I didn't record the mileage for all of the treadmill runs, but the total with these runs and the 50 runs above is about 450 miles!