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Half Marathon

Week 1

Your Weekly

Workout Schedule

  • Change-of-Pace Intervals

    Total time: 44 minutes



    Warm-up:


    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:

  • Rest & Mobility


    Rest, stretch or do yoga.

  • Easy Run

    Total time: 30 minutes



    Warm-up:


    Workout:

    • Run 20 minutes as you feel


    Cool-down:

  • Cross Train or Tempo Run

    Total time: 30 minutes



    Warm-up:


    Workout:

    • Run 10 minutes slightly faster than a talking pace, as you feel


    Cool-down:

  • Freedom Friday

    Take the day off.

  • Long Run

    Total distance: 8km (5 miles)



    Warm-up:


    Workout:

    • Run 8km (5mi) as you feel


    Cool-down:



     

    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.