“Compete” Half Marathon Program
For the intermediate or advanced half marathoner looking to push themselves.
WEEK
MON
TUES
WED
THURS
FRI
1
2
3
4
5
SUN
Jan 21
Jan 22
6 miles L
2 miles E
Jan 23
Jan 24
Jan 25
Jan 26
Jan 27
Jan 28
Jan 29
4 miles
E
Cross Train
Timed Mile S
45 min run
Rest
7 miles L
2 miles E
Jan 30
Jan 31
Feb 1
Feb 3
Feb 4
4 miles
E
Cross Train
6 x 200 S
Rest
8 miles L
2 miles E
Feb 6
Feb 7
Feb 8
Feb 10
Feb 11
Feb 12
4 miles
E
Cross Train
6 x 400 S
45 min run
Rest
9 miles L
2 miles E
Feb 13
Feb 14
Feb 15
Feb 16
Feb 17
Feb 18
Feb 19
5 miles
E
Cross Train
4 x hills S
45 min walk
Rest
10 miles L
3 miles E
E - Easy pace/Recovery Walk
An easy pace is conversational, comfortable and easily maintained.
30-60 seconds/miles slower than race pace. Walks are for recovery.
Speed Work
Go as fast as you can! Shoot for going faster than your race pace.
L - Long Run
SAT
A conversational pace that can be easily maintained over distance.
(Usually, about one to two minutes per mile slower than race pace.)
Feb 2
45 min run
Feb 9
Feb 5
Cross Train
Maintain intensity while participating in an alternate mechanism of
cardio. Some great choices would be swimming, biking, stair
stepper or the elliptical machine.
Active Recovery
Take a break from running but stay active. Some great
choices would be yoga, an easy bike ride, a hike or a walk.
GazelleGirlHalfMarathon.com
“Compete” Half Marathon Program
For the intermediate or advanced half marathoner looking to push themselves.
WEEK
6
7
8
9
10
MON
TUES
WED
THURS
FRI
SAT
SUN
Feb 20
Feb 21
Feb 22
Feb 23
Feb 24
Feb 25
Feb 26
5 miles
E
Cross Train
6 x 400 S
45 min run
Rest
10 miles L
3 miles E
Feb 27
Feb 28
Mar 1
Mar 2
Mar 3
Mar 4
Mar 5
5 miles
E
Cross Train
6 x 800 S
45 min run E
Rest
11 miles L
3 miles E
Mar 8
Mar 9
Mar 10
Mar 11
Mar 12
Mar 6
Mar 7
6 miles
E
Cross Train
1 Mile E
2 Mile Repeats S
1 Mile Recovery
45 min run E
Rest
12 miles L
3 miles E
Mar 13
Mar 14
Mar 15
Mar 16
Mar 17
Mar 18
Mar 19
6 miles
E
Cross Train
6 x hills
60 min run E
Rest
13 miles E
4 miles E
Mar 21
Mar 22
Mar 23
Mar 24
Mar 25
Mar 26
Cross Train
6 x 800
60 min run
Rest
14 miles L
4 miles E
Mar 20
8 miles
E
E - Easy pace/Recovery Walk
An easy pace is conversational, comfortable and easily maintained.
30-60 seconds/miles slower than race pace. Walks are for recovery.
Speed Work
Go as fast as you can! Shoot for going faster than your race pace.
L - Long Run
A conversational pace that can be easily maintained over distance.
(Usually, about one to two minutes per mile slower than race pace.)
Cross Train
Maintain intensity while participating in an alternate mechanism of
cardio. Some great choices would be swimming, biking, stair
stepper or the elliptical machine.
Active Recovery
Take a break from running but stay active. Some great
choices would be yoga, an easy bike ride, a hike or a walk.
GazelleGirlHalfMarathon.com
“Compete” Half Marathon Program
For the intermediate or advanced half marathoner looking to push themselves.
WEEK
11
12
13
14
MON
TUES
WED
THURS
FRI
Mar 27
Mar 28
Mar 29
Mar 30
Mar 31
Apr 1
SUN
Apr 2
8 miles
E
Cross Train
4 x 1200
45 min E
Rest
15 miles L
Apr 3
Apr 4
Apr 5
Apr 6
Apr 7
Apr 8
Apr 9
9 miles
E
Cross Train
8 x hills
45 min run
Rest
12 miles L
4 miles E
Apr 10
Apr 11
Apr 12
Apr 13
Apr 14
Apr 15
Apr 16
7 miles
E
Cross Train
Timed Mile
30 min run
Rest
10 miles L
3 miles E
Apr 17
Apr 18
Apr 19
Apr 20
Apr 21
Apr 22
Apr 23
6 miles
E
Cross Train
3 miles
@ race pace
35 min run
Rest
Rest
E - Easy pace/Recovery Walk
An easy pace is conversational, comfortable and easily maintained.
30-60 seconds/miles slower than race pace. Walks are for recovery.
Speed Work
Go as fast as you can! Shoot for going faster than your race pace.
L - Long Run
SAT
A conversational pace that can be easily maintained over distance.
(Usually, about one to two minutes per mile slower than race pace.)
4 miles E
Event day!
Cross Train
Maintain intensity while participating in an alternate mechanism of
cardio. Some great choices would be swimming, biking, stair
stepper or the elliptical machine.
Active Recovery
Take a break from running but stay active. Some great
choices would be yoga, an easy bike ride, a hike or a walk.
GazelleGirlHalfMarathon.com