Training

Half Marathon Training Schedule, courtesy of Runner’s World.

(Click here to see my first 15 K training schedule.)

Your current race time is: 0:27:17  for a 5 K
Your distance training goal is: Half Marathon
You currently train: 21 – 25 miles/week
How hard you want to train: Moderate
Your long-run day: Sunday
Your training program Starts: Monday, 8/16/2010 and ends: Sunday, 10/10//2010
Length of your training schedule: 8 weeks

Week 1 – 8/16 – 8/22
Monday – Rest/ XT
Tuesday – Easy Run, Dist: 4 mi @11:11
Wednesday – Rest/ XT
Thursday – Tempo Run, Dist: 5 mi, inc warm; 3 mi @ 9:34; Cool
Friday – Easy Run, Dist: 4 mi @11:11
Saturday – Rest/ XT
Sunday – Long Run, Dist: 8 mi @11:11
Total – 21 miles

Week 2 – 8/23 – 8/29
Monday – Rest/ XT
Tuesday – Easy Run, Dist: 5 mi @11:11
Wednesday – Rest/ XT
Thursday – Speedwork, Dist: 5 mi, inc warm; 2×1600 in 9:02
w/800 jogs; Cool
Friday – Easy Run, Dist: 4 mi @11:11
Saturday – Rest/ XT
Sunday – Long Run, Dist: 8 mi @11:11
Total – 22 miles

Week 3 – 8/30 – 9/5
Monday – Rest/ XT
Tuesday – Easy Run, Dist: 5 mi @11:11
Wednesday – Rest/ XT
Thursday – Tempo Run, Dist: 5 mi, inc warm; 3 mi @ 9:34; Cool
Friday – Easy Run, Dist: 4 mi @11:11
Saturday – Rest / XT
Sunday – Long Run, Dist: 9 mi @11:11
Total – 23 miles

Week 4 – 9/6 – 9/12
Monday – Rest/ XT
Tuesday – Easy Run, Dist: 5 mi@11:11
Wednesday – Rest/ XT
Thursday – Easy Run Dist: 4 mi @11:11
Friday – Easy Run, Dist: 4 mi @11:11
Saturday – Rest / XT
Sunday – Easy Run, Dist: 5 mi @11:11
Total – 18 miles

Week 5 – 9/13 – 9/19
Monday – Rest/ XT
Tuesday – Easy Run, Dist: 5 mi @11:04
Wednesday – Rest / XT
Thursday – Tempo Run, Dist: 6 mi, inc warm; 4 mi @ 9:34; Cool
Friday – Easy Run, Dist: 4 mi @11:04
Saturday – Rest/ XT
Sunday – Long Run, Dist: 9 mi @11:04
Total – 24 miles

Week 6 – 9/20 – 9/26
Monday – Rest/ XT
Tuesday – Easy Run, Dist: 4 mi @11:04
Wednesday – Rest/ XT
Thursday – Speedwork, Dist: 7 mi, inc warm; 3×1600 in 8:56w/800 jogs; Cool
Friday – Easy Run, Dist: 4 mi @11:04
Saturday – Rest/ XT
Sunday – Long Run, dist: 10 mi @11:04
Total – 25 miles

Week 7 – 9/27 – 10/3
Monday – Rest/ XT
Tuesday – Easy Run, Dist: 4 mi @11:04
Wednesday – Easy Run, Dist: 3 mi @11:04
Thursday – Tempo Run, Dist: 6 mi, inc warm; 4 mi @ 9:34; Cool
Friday – Easy Run, Dist: 3 mi @11:04
Saturday – Rest/ XT
Sunday – Long Run, Dist: 10 mi @11:04
Total – 26 miles

Week 8 – 10/4 – 10/10
Monday – Rest/ XT
Tuesday – Easy Run, Dist: 3 mi @11:11
Wednesday – Easy Run, Dist: 3 mi @11:11
Thursday – Tempo Run, Dist: 5 mi, inc warm; 3 mi @ 9:34; cool
Friday – Rest/ XT
Saturday – Rest/ XT
Sunday – Mohawk Hudson River Half Marathon!!!!! Dist: 13.1 mi@9:43, time: 2:07:35
Total: 24 miles

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s