IntermediateHalfMarathonTrainingPlan
Weekstogo
16
15
14
13
12
11
Mon,Jan16
Wed,Jan18
EasyRun
Rest
3miles
Mon,Jan23
Tue,Jan24
Wed,Jan25
EasyRun
Rest
Mon,Jan30
Tue,Jan31
EasyRun
Rest
Mon,Feb06
Tue,Feb07
EasyRun
Rest
Mon,Feb13
Tue,Feb14
EasyRun
Rest
Mon,Feb20
Tue,Feb21
EasyRun
Mon,Feb27
10
Tue,Jan17
EasyRun
Rest
3miles
Thu,Jan19 Fri,Jan20
3miles
Rest
Thu,Jan26 Fri,Jan27
3miles
Rest
Wed,Feb01 Thu,Feb02 Fri,Feb03
3milesw/
Hills
3miles
Rest
Wed,Feb08 Thu,Feb09 Fri,Feb10
2milesWU
and4x400
3miles
Rest
Wed,Feb15 Thu,Feb16 Fri,Feb17
3-4milesat
tempo
4miles
Rest
Wed,Feb22 Thu,Feb23 Fri,Feb24
4mileswith
hillrepeats
5miles
Rest
Tue,Feb28 Wed,Mar01 Thu,Mar02 Fri,Mar03
Rest
6x40010k
Pace
5miles
Rest
Mon,Mar06 Tue,Mar07 Wed,Mar08 Thu,Mar09 Fri,Mar10
9
EasyRun
Rest
5milesw/
20mintempo
4miles
Rest
Mon,Mar13 Tue,Mar14 Wed,Mar15 Thu,Mar16 Fri,Mar17
8
EasyRun
Rest
Hillsat10k
Pace
5miles
Rest
Mon,Mar20 Tue,Mar21 Wed,Mar22 Thu,Mar23 Fri,Mar24
7
EasyRun
Rest
6milesw/
30mintempo
6miles
Rest
Mon,Mar27 Tue,Mar28 Wed,Mar29 Thu,Mar30 Fri,Mar31
6
5
4
3
2
EasyRun
Rest
Mon,Apr03
Tue,Apr04
EasyRun
Rest
Mon,Apr10
Tue,Apr11
EasyRun
Rest
Mon,Apr17
Tue,Apr18
EasyRun
Rest
Mon,Apr24
Tue,Apr25
EasyRun
Rest
8x40010k
Pace
7miles
Rest
Wed,Apr05 Thu,Apr06 Fri,Apr07
7milesw/
40mintempo
8miles
Rest
Wed,Apr12 Thu,Apr13 Fri,Apr14
5miles
5miles
Rest
Wed,Apr19 Thu,Apr20 Fri,Apr21
7milesw/
30mintempo
6miles
Rest
Wed,Apr26 Thu,Apr27 Fri,Apr28
10x40010k
Pace
6miles
Rest
Mon,May01 Tue,May02 Wed,May03 Thu,May04 Fri,May05
1
1weekto
go/EasyRun
Rest
4miles
Tempo
2miles
Sat,Jan21
Sun,Jan22
ITCHaasFineArts
Rest/Cross
8:15a.m.2-3miles Train/EasyRun.
Sat,Jan28
Sun,Jan29
ITCHaasFineArts
Rest/Cross
8:15a.m.3miles Train/EasyRun.
Sat,Feb04
Sun,Feb05
ITCHaasFineArts
Rest/Cross
8:15a.m.4miles Train/EasyRun.
Sat,Feb11
Sun,Feb12
ITCHaasFineArts
Rest/Cross
8:15a.m.4miles Train/EasyRun.
Sat,Feb18
Sun,Feb19
ITCHaasFineArts
Rest/Cross
8:15a.m.5miles Train/EasyRun.
Sat,Feb25
Sun,Feb26
ITCHaasFineArts
Rest/Cross
8:15a.m.6miles Train/EasyRun.
Sat,Mar04
Sun,Mar05
ITCHaasFineArts
Rest/Cross
8:15a.m.5miles Train/EasyRun..
Sat,Mar11
Sun,Mar12
ITCHaasFineArts
Rest/Cross
8:15a.m.6miles Train/EasyRun..
Sat,Mar18
Sun,Mar19
ITCHaasFineArts
Rest/Cross
8:15a.m.7miles Train/EasyRun..
Sat,Mar25
Sun,Mar26
ITCHaasFineArts
Rest/Cross
8:15a.m.8miles Train/EasyRun..
Sat,Apr01
Sun,Apr02
ITCHaasFineArts
Rest/Cross
8:15a.m.9miles Train/EasyRun.
Sat,Apr08
Sun,Apr09
SPEEDWORK
SpringFever10k
Rest/Cross
Train/EasyRun.
Sat,Apr15
Sun,Apr16
ITCHaasFineArts
Rest/Cross
8:15a.m.10miles Train/EasyRun.
Sat,Apr22
Sun,Apr23
ITCHaasFineArts
Rest/Cross
8:15a.m.12miles Train/EasyRun.
Sat,Apr29
Sun,Apr30
ITCHaasFineArts
Rest/Cross
8:15a.m.10miles Train/EasyRun.
Sat,May06
EatPasta!
Sun,May07
Note: All plans are open for interpretation and should be though of as a framework. Some people like a lot of cross training, some like running up to 6 days a week and others still may only run 3 days a week in preparation for a marathon. Two of the most important things for any training plan is to listen to your body and modify plans to work for you. There are many resources on the web describing the overall idea of half marathon and marathon training, for instance Hal Higdon Novice Half, Intermediate Half, Marathon Guides A beginner who has already run a 5k or 5 miler should be running 3 times a week. with one day a bit faster (red). one day easy (teal) and one day long (blue). Adding in additional days of running or cross training is suggested to fit your schedule and ability. Feel free to exchange days listed above as needed. Outline of Terms and workouts All workouts should have a warm up and warm down Easy/Recovery These runs are done for recovery, and are done at a pace just above warm-­‐up and warm-­‐down pace. Long (blue). One day a week you will do a long run. These are designed to build endurance and follow a regular progression of adding mileage. These schedules show these long runs taking place Saturday mornings. Feel free to join a training group leaving the UWEC campus at 8:15am. More Information. Tempo Run Run at a comfortably hard pace for the middle part of the run. These runs are designed to increase your lactic threshold. These are typically longer sustained efforts, as opposed to the on/off nature of the 400’s. In some cases it might make sense to break the tempo part of the run in half. For instance you could take a 30 minute tempo run and turn it into a 15 min tempo, 3 min easy, and another 15 minute tempo run at half marathon pace. 400’s Can be done on a track or estimated for distance or time within a road run. The 400’s are done at 10k pace (faster than your target pace for the race) and are followed by a 200-­‐400 recovery that is jogged at a pace slower than you half marathon pace. These sessions are designed to get your body to understand different pacing, and to steadily build up your ability to run faster. Some people may just want to set a count-­‐
down timer and do a session where you run 2 minutes “on” and 2 minutes “off” for a set distance or set amount of times. Fartleks are a variation of this type of workout where the distances are varied throughout the workout Hiils Hills are done to in order to increase strength (and to practice for the hill in the last mile of the race!). You can choose a type of hill workout that works for you. •Warm up, do repeats on a single hill, like State Street, Doty, Dodge or Gray Streets (East Hill). Hard up and easy down. If your total time on the way up starts to increase by more than 10% it would be best to stop. •Run to a longer hill section, like the one in Carson from Dairy Queen to the fishing bridge. Warm up to the park, run up one hill and down the other, then return. Progressively do more passes as you build your strength throughout the build-­‐up. •Find a hillier route and attack each hill, making sure to increase your intensity as you crest the hill. You could also combine a hilly route with a tempo run. SPEED WORK/RACE Many plans include a shorter race 4 to 5 weeks before a bigger goal. This is not essential, but does help those new to running races the chance to go through the race morning routine and to test their race pace in a race setting.