Half Marathon
Week 1
Your Weekly
Workout Schedule
Change-of-Pace Intervals
Total time: 44 minutes
Warm-up:
Walk 5 minutes
Run slow-and-easy 5 minutes
Workout:
3 min. Brisk Run + 2 min. Recovery Walk/Run
2 min. BR + 2 min. RWR
1 min. BR + 2 min. RWR
Do this 2 times
Cool-down:
Run slow-and-easy 5 minutes
Walk 5 minutes
Rest & Mobility
Rest, stretch or do yoga.
Easy Run
Total time: 30 minutes
Warm-up:
Walk 5 minutes
Workout:
Run 20 minutes as you feel
Cool-down:
Walk 5 minutes
Cross Train or Tempo Run
Total time: 30 minutes
Warm-up:
Walk 5 minutes
Run slow-and-easy 5 minutes
Workout:
Run 10 minutes slightly faster than a talking pace, as you feel
Cool-down:
Run slow-and-easy 5 minutes
Walk 5 minutes
Freedom Friday
Take the day off.
Long Run
Total distance: 8km (5 miles)
Warm-up:
Walk 5 minutes
Workout:
Run 8km (5mi) as you feel
Cool-down:
Walk 5 minutes
More About Long Runs
In this program, you need to know that you have covered the volume necessary to be safe over the Half Marathon distance. You will notice the training includes suggested times as well as specific distances for longer runs.
Measuring the distance of your longer training runs will give you a sense of how long it takes you to complete various distances. Running a measured route will also give you confidence that you are getting closer to completing your distance.
Recovery
Walk for 20-30 minutes.
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When you've completed all this week's sessions, you're ready to move ahead.
Coach Lynn
