7 miles
rest
7.5
miles
rest
8 miles
rest
8.5
miles
rest
Hills
rest
(7miles)
9 miles
rest
Hills
(8 mile)
rest
9.5
miles
rest
Hills
(8 mile)
rest
10
miles
rest
3
mile
easy
run
3
mile
easy
run
3
mile
easy
run
3
mile
easy
run
3
mile
easy
run
3
mile
easy
run
3
mile
easy
run
3
mile
easy
run
4
mile
easy
run
4
mile
easy
run
Track
rest
workout
Track
rest
workout
Track
rest
workout
Track
rest
workout
Track
rest
workout
Track
rest
workout
Track
rest
workout
Track
rest
workout
Track
rest
workout
Track
rest
workout
3
miles
easy
run
3.5
miles
easy
run
4
miles
easy
run
4
miles
easy
run
5
miles
easy
run
5
miles
easy
run
5
miles
easy
run
5
miles
easy
run
5
miles
easy
run
5
miles
easy
run
rest
rest
3
mile
easy
run
4
mile
easy
run
3
miles
easy
run
3
mile
easy
run
4
mile
easy
run
5
mile
easy
run
5
mile
easy
run
5
mile
easy
run
11
miles flat
•
•
•
•
•
•
•
•
•
•
•
Take
a
walk
Take
a
walk
3 mile
Stretch
easy run and eat
good
carbs
Eat
good
carbs
Go to
bed
early
Richard has pre-designed Sunday routes that match this plan. This will be linked
to www.albanyca.org/adultsports
If you are feeling too tired, take an extra rest day.
If you need to walk, WALK!
You can mix and match days of the week to fit your busy work schedule.
Do not overdo it. Too much running too soon will cause injuries, such as shin
splints.
This is not a speed training program. This program is designed to give you
a mileage base for the Berkeley Half Marathon.
You must do your long Sunday runs. Long runs cannot be cut. (You can do them
on a different day, such as Saturday.)
This is designed for the Berkeley Half Marathon, an easy all down hill 13.1 fun
run.
You can add/subtract miles depending how you feel. If you feel like 7 instead of 5,
and 3 instead of 4, that’s ok, if your total miles for the week is still about the
same.
Track days – you can just do a run if you do not want to do a track workout.
However, may of you like to do a once a week track workout. You can mix and
match days of the week.
CONSISTENCY and LONG RUNS are NOT OPTIONAL! These two elements
are key in finishing a half marathon.