The LaSalle Bank Columbus Distance Classic 2007
"SEASONED RUNNER" Half Marathon Training Program
by Coach Jenny Hadfield
The "Seasoned Run" Program is best suited for those who have been running at least 4 times per week for 45-60 minutes for at least one year. If you are running less consider the "Run"
Program.
DAY
MODE
INTENSITY
I-RATE SYSTEM
HEART RATE
WEEK 1
Monday
Run
Tuesday
Run-Speed
Easy
6-7
65-75%
40 minutes
WEEK 2
40 minutes
45 minutes
4x2min Repeats
30-40 minutes
WEEK 3
40 minutes
45 minutes
4x2min Repeats
WEEK 4
45 minutes
WEEK 5
Saturday
Run-Endurance
Sunday
Rest Day
45 minutes
4x Striders
30-40 minutes
7 miles
Rest
30-40 minutes
40 minutes*
4x Striders
30-40 minutes
8 miles
Rest
50 minutes
5x2min Repeats
30-40 minutes
50 minutes*
4x Striders
30-40 minutes
6 miles
Rest
45 minutes
50 minutes
5x2min Repeats
30-40 minutes
50 minutes*
4x Striders
30-40 minutes
9 miles
Rest
WEEK 6
45 minutes
50 minutes
5x3min Repeats
30-40 minutes
50 minutes*
4x Striders
30-40 minutes
10 miles
Rest
WEEK 7
40 minutes
45 minutes
Tempo Run
30-40 minutes
45 minutes*
4x Striders
30-40 minutes
7 miles
Race Pace Workout
Rest
WEEK 8
45 minutes
50 minutes
5x3min Repeats
30-40 minutes
50 minutes*
4x Striders
30-40 minutes
12 miles
Rest
WEEK 9
40 minutes
45 minutes
Tempo Run
30-40 minutes
45 minutes*
4x Striders
30-40 minutes
7 miles
Race Pace Workout
Rest
January 29 - Feb 4
February 5 - 11
February 12 - 18
February 19 - 25
February 26 - March 4
March 5 -11
March 12 - 18
Moderate
7+
70-75%
45 minutes
4x Striders
Friday
Cross-Training
Conversational Pace
6-7
65-75%
6 miles
January 22 - 28
Moderate
6-7
65-75%
30-40 minutes
Thursday
Run - Form*
Moderate
6-7
65-75%
30-40 minutes
January 15 - 21
Moderate
6-7
65-75%
45 minutes
Wednesday
Cross-Training
Rest
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The LaSalle Bank Columbus Distance Classic 2007
WEEK 10
45 minutes
55 minutes
6x3min Repeats
30-40 minutes
50 minutes*
4x Striders
30-40 minutes
14 miles
Rest
WEEK 11
45 minutes
45 minutes
Tempo Run
30-40 minutes
50 minutes*
4x Striders
30-40 minutes
8 miles
Race Pace Workout
Rest
WEEK 12
40 minutes
50 minutes
5x3min Repeats
30 minutes
40 minutes*
4x Striders
30 minutes
6 miles
Rest
WEEK 13
40 minutes
30 minutes
4x Striders
Rest
30 minutes*
Rest
Columbus
Distance
Classic Half Marathon!
Rest
March 19 - 25
March 26 - April 1
April 2 - 8
April 9 - April 14
Recovery Apr 16 - 22
Rest
Recovery April 23 - 29 30 minutes/Stretch
Recovery April 30 - 6 45 minutes/Stretch
Rest
Rest
Rest
Cross-Train 20 min
Rest
30 minutes/Stretch
30 minutes/Stretch 30 minutes/Stretch 30 minutes/Stretch
40 minutes/Stretch 45 minutes/Stretch 40 minutes/Stretch
SCHEDULE KEY
Warm-up 5 minutes at an easy pace prior to every workout. Cool-down 5 minutes at an easy pace after to every workout.
Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.
*Form Drills - Strides= After the walking cool down, perform 4 strides by gradually increasing running pace for 30 seconds until
3 miles
4 miles
5 miles
Rest
Rest
Rest
a fast but controlled pace is reached, focusing on form and quick foot strike. Follow with one minute of easy walking. Repeat 4 times.
Heart Rate= Using a heart monitor maintain a range between the prescribed percentages…65-75% of estimated maximum heart rate.
I-Rate= Rate of perceived exertion. Rate your level of intensity by how you feel, 1-10. 1 being at rest and 10- being an all out level.
Use this system to stay in the smart training range listed on the training program (i.e. 6-7)
Cross-Training= Include activities that are non running or walking. Cycling, swimming, pilates/yoga, strength training, elliptical trainer, stairmaster, spinning are
great cross training modes for marathon training. Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the
risk of overtraining and injury. It helps speed recovery and reduces burnout.
Easy Run: Run at an easy pace at 65-70% of maximum heart rate or an iRate level of 6-7.
Endurance Run= The Endurance Run should be at a slow, and comfortable-conversational pace. You should be at a pace to hold a conversation easily.
Heart rate zone of 65-75% of maximum or I-Rate of 6-7.
Speed Training Sessions= Begin the Speed Runs with a 5 min. brisk walk to warm up. Run 10 min. at an easy-conversational pace to progress the warm up.
Run the repeats for the prescribed number of minutes at a "comfortably hard" pace or at 80-85% of max heart rate. Follow with recovery period walking and
easy running for the same amount of time. Example= 4x2 minute Repeats = Warm up walking 5 minutes- run 10 easy minutes at a conversational pace
Run 2 minutes at a comfortably hard pace or 80-85% of max heart rate- walk/easy run to recover for 2 minutes - repeat 3 more times for a total of 4 times
- run 5 min. easy-walk 5 min. easy.
Race Pace Run:= Run first half of run at easy, endurance pace and second half at planned half marathon pace.
Tempo Run= 5 min. brisk walk -10 min. easy run- 20 min. at comfortably hard pace 80-85% of max heart rate - cool down 10 min easy run and 5 min walk.
Have a Training Question?
Email Columbus Distance Classic Coach Jenny Hadfield at [email protected]
Training schedules developed by Coach Jenny Hadfield, co-author Marathoning for Mortals www.MarathoningforMortals.com
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