HALF MARATHON SCHEDULE: 1:30 to 1:45

Mizuno Run Club

HALF MARATHON SCHEDULE: 1:30 to 1:45

Use this schedule if running 28-36km (18-23 miles) per week by week 1.

WEEK

Date

Phase

1 Endurance

MON.

OFF

Building

2 Endurance

OFF

6

10

7

11

5

8

6

10

5

8

7

11

6

10

7

11

7

11

7

11

6

10

6

10

6

10

7

11

7

11

6

10

6

10

WED.

THU.

FRI.

SAT.

SUN.

Intensity

Rest/X-T

Easy

Moderate

Rest/X-T

Long

Tempo

Run

Tempo

Run

Tempo

Run

Tempo

Run

Tempo

Run

Tempo

Run

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

6

10

6

10

7

11

7

11

8

13

6

10

8

13

9

14

7

11

6

10

5

8

8

13

7

11

8

13

9

14

10

16

5

8

3

5

3

5

3

5

3

5

3

5

3

5

3

5

3

5

3

5

3

5

3

5

3

5

3

5

3

5

3

5

3

5

OFF

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

or XT

OFF

8

13

9

14

10

16

10

16

8

13

10

16

11

18

8

13

11

18

11

17

13

21

9

14

13

21

11

18

14

23

9

14

13

21

TOTAL

NOTES:

23

37

25

40

28

45

26

42

27

43

26

42

31

50

27

43

31

50

27

43

30

48

26

42

32

52

29

47

36

58

28

45

24

39

Miles

Kilometers

M

K

M

K

M

K

M

K

M

K

M

K

M

K

M

K

M

K

M

K

M

K

M

K

M

K

M

K

M

K

M

K RACE DAY

17

Building

Endurance

Building

Endurance

Building

Endurance

Building

Endurance

Building

Strength

Building

Strength

Building

Strength

Building

Strength

Building

Speed

Building

Speed

Building

Speed

Building

Speed

Building

Speed

Building

Speed

& Taper

Taper

A

B

C

D

Tempo Runs: do 2km or more easy warmup, then (the km # above) at a little slower than 10K race pace, then 2k cool down

Hills: 1-2k warm-up then the R# above in 45-50 second surges uphill... rest by jogging down/ do 1k cool down

Speed/Fartlek Runs: 8x2s = Warmup then 8 repeats of 2min. surges on flat terrain/jog recovery/cool down

Interval Runs: do Warm-up then whatever distance & no. of repeats at 5-6min/km), with a 2min rest (walk or jog) in between

3

4

5

6

7

8

9

10

11

12

13

14

15

16

For Tues.

Intensity

workouts

TUE.

Rest/EZ Dist.

3

5

OFF

3

5

OFF

3

5

OFF

3

5

OFF

3

5

OFF

3

5

OFF

3

5

OFF

OFF

7R HILLS

8R HILLS

9R HILLS

10R HILLS

Fartlk 8x2min

Intrvl 4x1km

Fartlk 8x3min

Intervl 5x1km

Intrvl 9x800

Intrvl 9x400

Race Pace

If you prefer to run on days other than above, just copy and paste columns as preferred.

Times below are ranges - you may run comfortably anywhere within a range for each type of run - try different ones to learn yours.

Moderate Pace = 4:30-5:10/km

Long Run = = 4:50-5:40 min/km

RACE DAY PACE: 4:15-5:00 min/km = 1:30 to 1:45 Half Marathon finish

Notes:

Courtesy of Toronto Women's Run Series

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