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
- Monday - 2mi route
Extra: 5-7x1:00 aerobic intervals - Wednesday - 4mi route
Extra: 4 gentle pickups - Friday - 4mi route
- Saturday - 7mi route
Week 2
- Monday - 2mi route
Extra: 5-7x1:00 aerobic intervals - Wednesday - 4mi route
Extra: 4 gentle pickups - Friday - 4mi route
- Saturday - 7mi route
Week 3
- Monday - 4mi route
Extra: 2x[1:00, 1:30, 2:00] aerobic intervals - Wednesday - 4mi route
Extra: 4x1:00 aerobic intervals + 5-6 gentle pickups - Friday - 5k race route
- Saturday - 5mi route
Week 4
- Monday - 5mi route
Extra: 3x[2:00, 2:30] aerobic intervals - Wednesday - 6mi route
Extra: 4x1:30 aerobic intervals + 6 gentle pickups - Friday - 4mi route
- Saturday - 8mi route
Week 5
- Monday - 5mi route
Extra: 3x[2:00, 2:30] aerobic intervals - Wednesday - 6mi route
Extra: 4x1:30 aerobic intervals + 6 gentle pickups - Friday - 4mi route
- Saturday - 8mi route
Week 6
- Monday - 5mi route
Extra: 2x2:00 aerobic intervals, 2x2:30 aerobic intervals, 1x3:00 aerobic interval + 6 gentle pickups - Wednesday - 6mi route
Extra: 4 gentle pickups - Friday - 10k race route
- Saturday - 4mi route
Week 7
- Monday - 5mi route
Extra: 2x[2:00. 3:00, 4:00] aerobic intervals - Wednesday - 6mi route
Extra: 4x2:00 aerobic intervals + 6 gentle pickups - Friday - 6mi route
- Saturday - 10mi route
Week 8
- Monday - 5mi route
Extra: 2x[2:00. 3:00, 4:00] aerobic intervals - Wednesday - 6mi route
Extra: 4x2:00 aerobic intervals + 6 gentle pickups - Friday - 6mi route
- Saturday - 10mi route