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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