• 3r
     
    TRAIN TO RUN YOUR FIRST 1/2 MARATHON
     

    WEEK

     

    MON

    TUES

    WED

    THU

    FRI

    SAT

    SUN

    1

    30 min + 5 strides

    45-55 min easy or rest

    45-55 min easy or rest

    55-65 min + 5 strides

    (fast)

    REST

    40-55 mins easy

    6 miles easy

    2

    30 mins easy + 5 strides

    Speed: 3x8 min @ 10K pace w 3min recovery

    45-55 min easy or rest

    65-75 min + 5 strides

    REST

    50-60 min easy

    3 miles + 3 mile goal pace

    3

    30 mins easy + 5 strides

    Speed: 6x4 min @ 10K pace w/ 1:30 recovery

    45-55 min easy or rest

    3 Miles @ Goal Pace

    REST

    60-70 min easy

    8 miles easy

    4

    30 mins easy + 5 strides

    45-55 mins easy

    REST

    45-55 min easy

    REST

    30 min easy

    6 miles + 4 miles goal pace

    5

    30 mins easy + 5 strides

    Speed: 4x8 mins @ 10K pace w/ 3 min recovery

    45-55 min easy or rest

    4 miles @ goal pace

    REST

    40-50 min easy

    10 miles easy

    6

    30 mins easy + 5 strides

    Speed 6-8x 4mins @ 10K pace w/ 1:30 min recovery

    45-55 min easy or rest

    65-75 min easy

    REST

    65-75 min easy

    6 miles + 5 miles easy

    7

    30 mins easy + 5 strides

    Speed 4-5x 8 min @ 10K pace w/ 3min recovery

    45-55 min easy or rest

    5 miles @ goal pace

    REST

    60-70 min easy

    12 miles easy

    8

     

    30 mins easy + 5 strides

    45-55 mins easy

    REST

    45-55 min easy

    REST

    40 min easy

    6 miles + 6 miles easy

    9

    30 mins easy + 5 strides

    Speed: 6-8x 4 min @ 10K pace w/ 1:30 recovery

    45-55 min easy or rest

    5 miles @ goal pace

    REST

    40-50 min easy

    13 miles easy

    10

    30 mins easy + 5 strides

    Speed: 3x10 min@ 10K pace w/ 3 min recovery

    45-55 min easy or rest

    65-75 min easy

    REST

    65-75 min easy

    8 miles + 5 miles goal pace

    11

    30 mins easy + 5 strides

    Speed: 4-5x 8 mins@ 10K pace w/ 3 min recovery

    45-55 min easy or rest

    3 miles @ goal pace

    REST

    40-50 min easy

    6 miles easy

    12

    30 mins easy + 5 strides

    4x4 min@ 10K w/ 1:30 recovery

    REST

    20 min easy + 5 strides

    REST

    20 min easy

    RACE DAY!