Long runs for beginning runners!

I don't know how many beginning runners there are out there working on half or full marathons, but there certainly doesn't seem to be a wealth of information for us out there. Sure, there are training plans for "beginning" runners, if by that you mean you can already run at least 12 miles a week and run 9 or 10 minute miles. As you can imagine, that's a little intimidating for some of us.

My recommendation for those setting your sights on a longer race (which ANYONE can do, seriously) is to first commit to a 5K. There are a ton of training options available for free online. I'd say three months is a reasonable amount of time for someone to go from not running at all to running a 5K. Not RUNNING, per se, but a nice jog. We're talk between 10 and 12 minute miles, maybe longer, nothing totally insane. When I say running, I mean just being able to keep going without walking. Once you can comfortably run three miles, its much easier to get settled in a long-term training plan.

Now, let's say you're like me, and want to do a 10K, and then move on to a half marathon. My method has kind of been a three-month rule: allow yourself three months of training every time you double your goal distance. So, once you can run a 5K, give yourself three months to train for a 10K. Same thing going from a 10K to half marathon. Sure, you could definitely do it faster - but for those of us that aren't naturally talented or lifetime runners, that allows for a week or so of recovery after a race and some tapering, then building back up for the next race. This also helps keep me from getting burnt out - I only run three days per week.

I'm currently a month and a half away from my first half marathon, with my goal time of 2:30 (5.25mph pace basically). Here is my tentative running schedule up to the race, starting on Mondays and keeping in mind a few day will get swapped around:
Week of May 11: run 3 mi @ 5.4mph, 1 hr strength training, run 3.67mi @5.3mph, 1 hr strength training, spin class, 8 mi long run @ 5mph-ish, rest
Week of May 18: run 3 mi @ 5.4mph, 1 hr strength training, run 3.67 mi @5.3mph, 1 hr strength training, spin class, 9 mi long run @ 5mph-ish, rest
Week of May 25: run 3.5 mi @ 5.4mph, 1 hr strength training, run 3.75 mi @5.3mph, 1 hr strength training, spin class, 10 mi long run @ 5mph-ish, rest
Week of June 1: run 3.5 mi @ 5.4mph, 1 hr strength training, run 3.75 mi @5.3mph, 1 hr strength training, spin class, 10 mi long run @ 5mph-ish, rest
Week of June 8: run 3.75 mi @ 5.4mph, 1 hr strength training, run 4 mi @5.3mph, 1 hr strength training, spin class, 11 mi long run @ 5mph-ish, rest
Week of June 15: run 4 mi @ 5.4mph, 1 hr strength training, run 4 mi @5.3mph, 1 hr strength training, spin class, 8 mi long run @ 5mph-ish, rest
Week of June 22: run 4 mi @ 5.4mph, 1 hr strength training, run 3.75 mi @5.3mph, 1 hr strength training, rest, RACE DAY, rest!!!