TEAM WAVE CITY CARE TRAINING PLANS 2015 WEEK 1: MAY 9-­15 5K Walking Plan: Walk daily 15 minutes at an easy pace for at least 5 days this week. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 3 miles Run/Walk 40 min twice in the week Half Marathon: Just Finish Plan: Sat. Easy 3 mile run Sun: Off Mon:. Easy 2 mile run Tue: Off Wed: Easy 2 mile run Thu: Off Fri. Easy 2 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Easy 3 mile run Sun: Off Mon: Easy 2 mile run Tue: Off Wed: Easy 3 mile run Thu: Easy 3 mile run Fri : Easy 3 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Easy 3 mile run Sun: Easy 4 mile run Mon: Speed Training: 12 x 400 with 1.5 mile warm up and cool down Tue: Off Wed: 3 Mile Tempo run (at marathon goal pace) Thu: Easy 4 mile run Fri: Easy 4 mile run WEEK 2: MAY 16-­22 5K Walking Plan: Walk daily 15 minutes at an easy pace for at least 5 days this week. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 4 miles Run/Walk 40 min twice in the week Half Marathon: Just Finish Plan: Sat: Easy 3 mile run Sun: Off Mon:. Easy 3 mile run Tue: Off Wed: Easy 3 mile run Thu: Off Fri. Easy 3 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Easy 4 mile run Sun: Off Mon: Easy 4 mile run Tue: Off Wed: Easy 4 mile run Thu: Easy 4 mile run Fri : Easy 4 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Easy 6 miles Sun: Easy 4 mile run Mon: Speed Training: 8 x 600 with 1.5 mile warm up and cool down Tue: Off Wed: 3 Mile Tempo run (at marathon goal pace) Thu: Easy 5 mile run Fri: Easy 5 mile run WEEK 3: MAY 23-­29 5K Walking Plan: Walk daily 20 minutes at an easy pace for at least 5 days this week. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 4.5 miles Run/Walk 45 min twice in the week Half Marathon: Just Finish Plan: Sat: Easy 4 mile run Sun: Off Mon:. Easy 3 mile run Tue: Off Wed: Easy 3 mile run Thu: Easy 2 mile run Fri. Easy 3 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Easy 5 mile run Sun: Off Mon: Easy 5 mile run Tue: Off Wed: Easy 3 mile run Thu: Easy 3 mile run Fri : Easy 5 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Easy 7 miles Sun: Easy 4 mile run Mon: Speed Training: 6 x 800 with 1.5 mile warm up and cool down Tue: Off Wed: 3 Mile Tempo run (at marathon goal pace) Thu: Easy 4 mile run Fri: Easy 6 mile run WEEK 4: MAY 30-­JUNE 5 5K Walking Plan: Walk daily 20 minutes at an easy pace for at least 5 days this week. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 5 miles Run/Walk 45 min twice in the week Half Marathon: Just Finish Plan: Sat: Easy 5 mile run Sun: Off Mon:. Easy 3 mile run Tue: Off Wed: Easy 4 mile run Thu: Easy 2 mile run Fri. Easy 3 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Easy 6 mile run Sun: Off Mon: Easy 5 mile run Tue: Off Wed: 3 Mile Tempo Run (at marathon pace) Thu: Easy 5 mile run Fri : Easy 4 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Easy 8 miles Sun: Easy 4 mile run Mon: Speed Training: 5 x 1K with 1.5 mile warm up and cool down Tue: Off Wed: 4 Mile Tempo run (at marathon goal pace) Thu: Easy 5 mile run Fri: Easy 6 mile run WEEK 5: JUN 6-­JUN 12 5K Walking Plan: Walk daily 25 minutes at a moderate or determined pace for at least 5 days this week. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then do 2 repetitions of the following: Jog 200 yards (or 90 seconds), Walk 200 yards (or 90 seconds), Jog 400 yards (or 3 minutes), Walk 400 yards (or 3 minutes). Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 6 miles Run/Walk 50 min twice in the week Half Marathon: Just Finish Plan: Sat: Easy 6 mile run Sun: Easy 2 mile run Mon:. Easy 3 mile run Tue: Off Wed: Easy 4 mile run Thu: Easy 2 mile run Fri. Easy 3 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Easy 8 mile run Sun: Easy 4 mile run Mon: Speed Training, 12 x 400 with 1.5 mile warm up & cool down Tue: Off Wed: 3 Mile Tempo Run (at marathon pace) Thu: Easy 4 mile run Fri : Easy 5 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Easy 10 miles Sun: Easy 5 mile run Mon: Speed Training: 4 x 1200 with 1.5 mile warm up and cool down Tue: Off Wed: 4 Mile Tempo run (at marathon goal pace) Thu: Easy 6 mile run Fri: Easy 6 mile run WEEK 6: JUN 13-­JUN 19 5K Walking Plan: Walk daily 25 minutes at a moderate or determined pace for at least 5 days this week. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then do 2 repetitions of the following: Jog 200 yards (or 90 seconds), Walk 200 yards (or 90 seconds), Jog 400 yards (or 3 minutes), Walk 400 yards (or 3 minutes). Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 3 miles Run/Walk 50 min twice in the week Half Marathon: Just Finish Plan: Sat: Easy 6 mile run Sun: Easy 3 mile run Mon:. Easy 3 mile run Tue: Off Wed: Easy 4 mile run Thu: Easy 3 mile run Fri. Easy 3 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Easy 9 mile run Sun: Easy 4 mile run Mon: Speed Training, 8 x 600 with 1.5 mile warm up & cool down Tue: Off Wed: 3 Mile Tempo Run (at marathon pace) Thu: Easy 4 mile run Fri : Easy 6 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Long 12 miles (Easy to moderate pace) Sun: Easy 5 mile run Mon: Speed Training: 3 x 1600 with 1.5 mile warm up and cool down Tue: Off Wed: 4 Mile Tempo run (at marathon goal pace) Thu: Easy 6 mile run Fri: Easy 5 mile run WEEK 7: JUN 20-­JUN 26 5K Walking Plan: Walk daily 30 minutes at a moderate or determined pace for at least 4 days this week. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then jog ¼ mile (or 3 minutes), Walk 1/8 mile (or 90 seconds), jog ½ mile (or 5 minutes), walk ¼ mile (or 2 ½ min), jog ¼ mile (or 3 minutes), Walk 1/8 mile (or 90 seconds), jog ½ mile (or 5 minutes). Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 7 miles Run/Walk 50 min twice in the week Half Marathon: Just Finish Plan: Sat: Easy 7 mile run Sun: Easy 3 mile run Mon:. Easy 4 mile run Tue: Off Wed: Easy 4 mile run Thu: Easy 3 mile run Fri. Easy 3 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Long 10 mile run (Easy to moderate pace) Sun: Easy 6 mile run Mon: Speed Training, 6 x 800 with 1.5 mile warm up & cool down Tue: Off Wed: 4 Mile Tempo Run (at marathon pace) Thu: Easy 5 mile run Fri : Easy 6 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Easy 10 miles Sun: Easy 6 mile run Mon: Speed Training: 5 x 1K with 1.5 mile warm up and cool down Tue: Off Wed: 5 Mile Tempo run (at marathon goal pace) Thu: Easy 6 mile run Fri: Easy 6 mile run WEEK 8: JUN 27-­JULY 3 5K Walking Plan: Walk daily 30 minutes at a moderate or determined pace for at least 4 days this week. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then jog ¼ mile (or 3 minutes), Walk 1/8 mile (or 90 seconds), jog ½ mile (or 5 minutes), walk ¼ mile (or 2 ½ min), jog ¼ mile (or 3 minutes), Walk 1/8 mile (or 90 seconds), jog ½ mile (or 5 minutes). Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 4 miles Run/Walk 55 min twice in the week Half Marathon: Just Finish Plan: Sat: Long 8 mile run (Easy to moderate pace) Sun: Easy 3 mile run Mon:. Easy 5 mile run Tue: Off Wed: Easy 5 mile run Thu: Easy 3 mile run Fri. Easy 4 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Long 10 mile run (Easy to moderate pace) Sun: Easy 5 mile run Mon: Speed Training, 5 x 1K with 1.5 mile warm up & cool down Tue: Off Wed: 4 Mile Tempo Run (at marathon pace) Thu: Easy 6 mile run Fri : Easy 5 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Long 12 Mile run (easy to moderate pace) Sun: Easy 5 mile run Mon: Speed Training: 6 x 800 with 1.5 mile warm up and cool down Tue: Off Wed: 5 Mile Tempo run (at marathon goal pace) Thu: Easy 6 mile run Fri: Easy 5 mile run WEEK 9: JULY 4-­JULY 10 5K Walking Plan: Walk daily 30 minutes at a moderate or determined pace for at least 4 days this week. Take 1 long walk for 45 minutes at an easy pace. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout 1: Brisk 5 min. warmup walk. Then jog ½ mile (or 5 min), Walk ¼ mile (or 3 min), Jog ½ mile (or 5 min), Walk ¼ mile (or 3 min), Jog ½ mile (or 5 min) Workout 2: Brisk 5 min warmup walk, then Jog ¾ mile (or 8 min), walk ½ mile (or 5 min), jog ¾ mile (or 8 min) Workout 3: Brisk 5 min warmup walk, then jog 2 miles (or 20 min) with no walking. Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 8 miles Run/Walk 55 min twice in the week Half Marathon: Just Finish Plan: Sat: Easy 6 mile run Sun: Easy 3 mile run Mon:. Easy 5 mile run Tue: Off Wed: Easy 5 mile run Thu: Easy 3 mile run Fri. Easy 4 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Long 10 mile run (Easy to moderate pace) Sun: Easy 6 mile run Mon: Speed Training, 4 x 1200 with 1.5 mile warm up & cool down Tue: Off Wed: 4 Mile Tempo Run (at marathon pace) Thu: Easy 5 mile run Fri : Easy 5 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Easy 10 mile run Sun: Easy 7 mile run Mon: Speed Training: 12 x 400 with 1.5 mile warm up and cool down Tue: Off Wed: 5 Mile Tempo run (at marathon goal pace) Thu: Easy 5 mile run Fri: Easy 6 mile run WEEK 10: JULY 11-­JULY 17 5K Walking Plan: Walk daily 30 minutes at a moderate or determined pace for at least 4 days this week. Take 1 long walk for 45 minutes at an easy pace. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout 1: Brisk 5 min. warmup walk. Then jog ½ mile (or 5 min), Walk ¼ mile (or 3 min), Jog ½ mile (or 5 min), Walk ¼ mile (or 3 min), Jog ½ mile (or 5 min) Workout 2: Brisk 5 min warmup walk, then Jog ¾ mile (or 8 min), walk ½ mile (or 5 min), jog ¾ mile (or 8 min) Workout 3: Brisk 5 min warmup walk, then jog 2 miles (or 20 min) with no walking. Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 5 miles Run/Walk 55 min twice in the week Half Marathon: Just Finish Plan: Sat: Long 8 mile run (easy to moderate pace) Sun: Easy 4 mile run Mon:. Easy 5 mile run Tue: Off Wed: Easy 5 mile run Thu: Easy 4 mile run Fri. Easy 4 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Long 12 mile run (Easy to moderate pace) Sun: Easy 5 mile run Mon: Strength Training 6 x 1 mile at 10 seconds faster than goal pace with 1.5 mile warm up & cool down Tue: Off Wed: 5 Mile Tempo Run (at marathon pace) Thu: Easy 6 mile run Fri : Easy 5 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Long 12 mile run at easy to moderate pace Sun: Easy 5 mile run Mon: Strengh Training: 6 x 1 mile at 10 seconds faster than goal pace with 1.5 mile warm up and cool down Tue: Off Wed: 6 Mile Tempo run (at marathon goal pace) Thu: Easy 6 mile run Fri: Easy 5 mile run WEEK 11: JULY 18-­JULY 24 5K Walking Plan: Walk daily 30 minutes at a moderate or determined pace for at least 4 days this week, paying attention to form and spped techniques. Take 1 long walk for 60 minutes at an easy pace. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout 1: Brisk 5 min. warmup walk. Then jog ½ mile (or 5 min), Walk ¼ mile (or 3 min), Jog 3/4 mile (or 8 min), Walk ¼ mile (or 3 min), Jog ½ mile (or 5 min) Workout 2: Brisk 5 min warmup walk, then Jog 1 mile (or 10 min), walk ¼ mile (or 3 min), jog 1 mile (or 10 min) Workout 3: Brisk 5 min warmup walk, then jog 2 1/4 miles (or 22 min) with no walking. Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 10 miles Run/Walk 60 min twice in the week Half Marathon: Just Finish Plan: Sat: Easy 6 miles Sun: Easy 3 mile run Mon:. Easy 5 mile run Tue: Off Wed: Easy 5 mile run Thu: Easy 4 mile run Fri. Easy 5 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Long 10 mile run (Easy to moderate pace) Sun: Easy 5 mile run Mon: Strength Training 4 x 1.5 mile at 10 seconds faster than goal pace with 1.5 mile warm up & cool down Tue: Off Wed: 5 Mile Tempo Run (at marathon pace) Thu: Easy 5 mile run Fri : Easy 6 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Easy 10 mile run Sun: Easy 5 mile run Mon: Strengh Training: 4 x 1.5 mile at 10 seconds faster than goal pace with 1.5 mile warm up and cool down Tue: Off Wed: 6 Mile Tempo run (at marathon goal pace) Thu: Easy 5 mile run Fri: Easy 6 mile run WEEK 12: JULY 25-­JULY 31 5K Walking Plan: Walk daily 30 minutes at a moderate or determined pace for at least 4 days this week, paying attention to form and speed techniques. Take 1 long walk for 60 minutes at an easy pace. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout 1: Brisk 5 min. warmup walk. Then jog ½ mile (or 5 min), Walk ¼ mile (or 3 min), Jog 3/4 mile (or 8 min), Walk ¼ mile (or 3 min), Jog ½ mile (or 5 min) Workout 2: Brisk 5 min warmup walk, then Jog 1 mile (or 10 min), walk ¼ mile (or 3 min), jog 1 mile (or 10 min) Workout 3: Brisk 5 min warmup walk, then jog 2 1/4 miles (or 22 min) with no walking. Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 5.5 miles Run/Walk 60 min twice in the week Half Marathon: Just Finish Plan: Sat: Long 10 miles (easy to moderate pace) Sun: Easy 4 mile run Mon:. Easy 5 mile run Tue: Off Wed: Easy 5 mile run Thu: Easy 3 mile run Fri. Easy 6 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Long 12 mile run (Easy to moderate pace) Sun: Easy 6 mile run Mon: Strength Training 3 x 2 miles at 10 seconds faster than goal pace with 1.5 mile warm up & cool down Tue: Off Wed: 5 Mile Tempo Run (at marathon pace) Thu: Easy 6 mile run Fri : Easy 5 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Long 14 mile (at easy to moderate pace) Sun: Easy 7 mile run Mon: Strengh Training: 3 x 2 miles at 10 seconds faster than goal pace with 1.5 mile warm up and cool down Tue: Off Wed: 6 Mile Tempo run (at marathon goal pace) Thu: Easy 6 mile run Fri: Easy 5 mile run WEEK 13: AUG 1 – AUG 7 5K Walking Plan: Walk daily 30 minutes at a moderate or determined pace for at least 4 days this week. Every 5 min or so, walk 1 minute as quickly as you can. Take 1 long walk for 60 minutes at an easy pace. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then jog 2.5 miles (or 25 min) Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 11 miles Run/Walk 40 min twice in the week Half Marathon: Just Finish Plan: Sat: Easy 8 miles Sun: Easy 3 mile run Mon:. Easy 5 mile run Tue: Off Wed: Easy 5 mile run Thu: Easy 4 mile run Fri. Easy 5 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Long 10 mile run (Easy to moderate pace) Sun: Easy 5 mile run Mon: Strength Training 2 x 3 miles at 10 seconds faster than goal pace with 1.5 mile warm up & cool down Tue: Off Wed: 6 Mile Tempo Run (at marathon pace) Thu: Easy 5 mile run Fri : Easy 6 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Easy 10 mile run Sun: Easy 5 mile run Mon: Strengh Training: 2 x 3 miles at 10 seconds faster than goal pace with 1.5 mile warm up and cool down Tue: Off Wed: 7 Mile Tempo run (at marathon goal pace) Thu: Easy 5 mile run Fri: Easy 6 mile run WEEK 14: AUG 8 – AUG 14 5K Walking Plan: Walk daily 30 minutes at a moderate or determined pace for at least 4 days this week. Every 5 min or so, walk 1 minute as quickly as you can. Take 1 long walk for 60 minutes at an easy pace. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then jog 2.5 miles (or 25 min) Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 6 miles Run/Walk 60 min twice in the week Half Marathon: Just Finish Plan: Sat: Long 10 miles (at easy to moderate pace) Sun: Easy 4 mile run Mon:. Easy 5 mile run Tue: Off Wed: Easy 5 mile run Thu: Easy 3 mile run Fri. Easy 6 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Long 12 mile run (Easy to moderate pace) Sun: Easy 7 mile run Mon: Strength Training 3 x 2 miles at 10 seconds faster than goal pace with 1.5 mile warm up & cool down Tue: Off Wed: 6 Mile Tempo Run (at marathon pace) Thu: Easy 6 mile run Fri : Easy 5 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Long 14 mile run (easy to moderate pace) Sun: Easy 7 mile run Mon: Strengh Training: 3 x 2 miles at 10 seconds faster than goal pace with 1.5 mile warm up and cool down Tue: Off Wed: 7 Mile Tempo run (at marathon goal pace) Thu: Easy 6 mile run Fri: Easy 5 mile run WEEK 15: AUG 15 – AUG 21 5K Walking Plan: Walk daily 30 minutes at a moderate or determined pace for at least 4 days this week. Every 5 min or so, walk 1 minute as quickly as you can. Take 1 long walk for 60 minutes at an easy pace. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then jog 2.75 miles (or 28 min) Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 12 miles Run/Walk 60 min twice in the week Half Marathon: Just Finish Plan: Sat: Easy 8 mile run Sun: Easy 4 mile run Mon:. Easy 5 mile run Tue: Off Wed: Easy 5 mile run Thu: Easy 4 mile run Fri. Easy 5 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Long 10 mile run (Easy to moderate pace) Sun: Easy 5 mile run Mon: Strength Training 4 x 1.5 miles at 10 seconds faster than goal pace with 1.5 mile warm up & cool down Tue: Off Wed: 6 Mile Tempo Run (at marathon pace) Thu: Easy 5 mile run Fri : Easy 6 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Easy 10 mile run Sun: Easy 5 mile run Mon: Strengh Training: 4 x 1.5 miles at 10 seconds faster than goal pace with 1.5 mile warm up and cool down Tue: Off Wed: 7 Mile Tempo run (at marathon goal pace) Thu: Easy 5 mile run Fri: Easy 6 mile run WEEK 16: AUG 22 – AUG 28 5K Walking Plan: Walk daily 30 minutes at a moderate or determined pace for at least 4 days this week. Every 5 min or so, walk 1 minute as quickly as you can. Take 1 long walk for 60 minutes at 80% of the speed you hope to do in the race. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then jog 2.75 miles (or 28 min) Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 6 miles Run/Walk 60 min twice in the week Half Marathon: Just Finish Plan: Sat: Long 10 mile run (at easy to moderate pace) Sun: Easy 4 mile run Mon:. Easy 4 mile run Tue: Off Wed: Easy 4 mile run Thu: Easy 3 mile run Fri. Easy 3 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Long 12 mile run (Easy to moderate pace) Sun: Easy 5 mile run Mon: Strength Training 4 x 1 mile at 10 seconds faster than goal pace with 1.5 mile warm up & cool down Tue: Off Wed: 5 Mile Tempo Run (at marathon pace) Thu: Easy 6 mile run Fri : Easy 5 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Long 14 mile run (at easy to moderate pace) Sun: Easy 7 mile run Mon: Strengh Training: 6 x 1 mile at 10 seconds faster than goal pace with 1.5 mile warm up and cool down Tue: Off Wed: 5 Mile Tempo run (at marathon goal pace) Thu: Easy 6 mile run Fri: Easy 5 mile run WEEK 17: AUG 29 – SEP 5 5K Walking Plan: Walk daily 30 minutes at a moderate or determined pace for at least 4 days this week. Every 5 min or so, walk 1 minute as quickly as you can. Take 1 long walk for 75 minutes at moderate speed. 5K Walking to Running Plan: Do at least 3 workouts this week. Workout: Brisk 5 min. warmup walk. Then jog 3 miles (or 30 min) Half Marathon: Walking or Simple Plan: Sat. – Walk/Run 6 miles Run/Walk 20 min twice in the week Half Marathon: Just Finish Plan: Sat: Easy 6 miles Sun: Easy 3 mile run Mon:. Easy 4 mile run Tue: Off Wed: Easy 3 mile run Thu: Easy 3 mile run Fri. Easy 3 mile run Half Marathon: Beginner Plan with Speed Training: Sat: Easy 8 miles Sun: Easy 5 mile run Mon: Easy 5 mile run Tue: Off Wed: Easy 6 mile run Thu: Easy 5 mile run Fri : Easy 3 mile run Half Marathon: Advanced Plan with Speed Training: Sat: Easy 8 mile run Sun: Easy 5 mile run Mon: Easy 5 mile run Tue: Off Wed: Easy 6 mile run Thu: Easy 5 mile run Fri: Easy 3 mile run