Half-marathon Training

Posted by: Dan Brosemer (odin) on March 08, 2009 at 11:32:12

I've been weight training for a little while to get back in to shape. Now that the weather is improving, it's time to take up running again... to the tune of a half marathon. I'll be training four days a week following a training plan found in Runner's World.

Week 1

  1. Monday - 2mi route
    Extra: 5-7x1:00 aerobic intervals
  2. Wednesday - 4mi route
    Extra: 4 gentle pickups
  3. Friday - 4mi route
  4. Saturday - 7mi route

Week 2

  1. Monday - 2mi route
    Extra: 5-7x1:00 aerobic intervals
  2. Wednesday - 4mi route
    Extra: 4 gentle pickups
  3. Friday - 4mi route
  4. Saturday - 7mi route

Week 3

  1. Monday - 4mi route
    Extra: 2x[1:00, 1:30, 2:00] aerobic intervals
  2. Wednesday - 4mi route
    Extra: 4x1:00 aerobic intervals + 5-6 gentle pickups
  3. Friday - 5k race route
  4. Saturday - 5mi route

Week 4

  1. Monday - 5mi route
    Extra: 3x[2:00, 2:30] aerobic intervals
  2. Wednesday - 6mi route
    Extra: 4x1:30 aerobic intervals + 6 gentle pickups
  3. Friday - 4mi route
  4. Saturday - 8mi route

Week 5

  1. Monday - 5mi route
    Extra: 3x[2:00, 2:30] aerobic intervals
  2. Wednesday - 6mi route
    Extra: 4x1:30 aerobic intervals + 6 gentle pickups
  3. Friday - 4mi route
  4. Saturday - 8mi route

Week 6

  1. Monday - 5mi route
    Extra: 2x2:00 aerobic intervals, 2x2:30 aerobic intervals, 1x3:00 aerobic interval + 6 gentle pickups
  2. Wednesday - 6mi route
    Extra: 4 gentle pickups
  3. Friday - 10k race route
  4. Saturday - 4mi route

Week 7

  1. Monday - 5mi route
    Extra: 2x[2:00. 3:00, 4:00] aerobic intervals
  2. Wednesday - 6mi route
    Extra: 4x2:00 aerobic intervals + 6 gentle pickups
  3. Friday - 6mi route
  4. Saturday - 10mi route

Week 8

  1. Monday - 5mi route
    Extra: 2x[2:00. 3:00, 4:00] aerobic intervals
  2. Wednesday - 6mi route
    Extra: 4x2:00 aerobic intervals + 6 gentle pickups
  3. Friday - 6mi route
  4. Saturday - 10mi route

Week 9

  1. Monday - 2mi route
    Extra: 4x1:00 aerobic intervals
  2. Wednesday - 2mi route
    Extra: 4 x gentle pickups
  3. Friday - 2mi route
  4. Saturday - Full 13.1mi route

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