Name: Race: Date: Sub 1.45 Half Marathon
Name:
Race:
Date:
Sub 1.45
WC
MONDAY
TUESDAY
Half Marathon
WEDNESDAY
THURSDAY
Week 1
10 mins warm-up, 4 x 4
30 - 45 mins strength and conditioning + stretch
mins at Threshold effort with 60 secs jog recovery between efforts, 10 mins
30
minutes
Recovery
Run
cool-down + Stretch
30 mins Steady run + Stretch
FRIDAY REST
SATURDAY
SUNDAY
40 mins Steady undulating run + Stretch
60 mins Long run Easy/Steady effort, offroad if possible + Stretch
Week 2
10 mins warm-up, 4 x 4
30 - 45 mins strength and conditioning + stretch
mins at Threshold effort with 60 secs jog recovery between efforts, 10 mins
cool-down + Stretch
30 minutes Easy Cross Training
35 mins Steady run + Stretch
REST
45 mins Steady undulating run + Stretch
75 mins Long run Easy/Steady effort, off road if possible + Stretch
Week 3
REST
10 mins warm-up, 4 x 5
mins at Threshold effort with 60 secs jog recovery between efforts, 10 mins
30 - 45 mins strength and conditioning + stretch
cool-down + Stretch
40 minutes Easy Run
REST
45 minutes Steady
90 mins Long run -
Undulating Run - Push Easy/Steady effort, off-
hills to Threhsold Effort road if possible + Stretch
Week 4
10 mins warm-up, 5 x 5
30 - 45 mins strength and conditioning + stretch
mins at Threshold effort with 90 secs jog recovery between efforts, 10 mins
30 - 45 mins strength and conditioning + stretch
cool-down + Stretch
45 minutes Easy Run
40 minutes Easy Run
10 mins warm-up, 2 x 8 mins Kenyan Hills with 2
mins jog recovery between efforts, 10 mins
cool-down + Stretch
75 mins Long run Easy/Steady effort, off road if possible + Stretch
Week 5
10 mins warm-up, 5 x 5
30 - 45 mins strength and conditioning + stretch
mins at Threshold effort with 90 secs jog recovery between efforts, 10 mins
cool-down + Stretch
45 mins Easy run + Stretch
45 minutes Steady Undulating Run
REST
10 mins warm-up, 2 x 8 mins Kenyan Hills with 2
mins jog recovery between efforts, 10 mins
cool-down + Stretch
60 mins Long run Easy/Steady effort, off road if possible + Stretch
Week 6
REST
45 minutes Easy Run
10 mins warm-up, 4 x 4 mins at Threshold effort with 60 secs jog recovery between efforts, 10 mins
cool-down + Stretch
REST
60 minutes Easy Cross Training - include
1,2,3,4,3,2,1 minutes at 90% with a 60 second recovery in the middle
REST
85 mins Long run Easy/Steady effort +
Stretch
Week 7
10 mins warm-up, 5 x 6
30 - 45 mins strength and conditioning + stretch
mins at Threshold effort with 75 secs jog recovery between efforts, 10 mins
30 - 45 mins strength and conditioning + stretch
cool-down + Stretch
45 minutes Steady Run
REST
10 minutes Warm Up, 3 x
7 minutes Kenyan Hills
90 mins Long run -
with a 90 second
Easy/Steady effort, off
recovery between sets, 10 road if possible + Stretch
minutes Cool Down
Week 8
10 mins warm-up, 5 x 6
30 - 45 mins strength and conditioning + stretch
mins at Threshold effort with 60 secs jog recovery between efforts, 10 mins
30 - 45 mins strength and conditioning + stretch
cool-down + Stretch
50 minutes Easy Run
REST
10 minutes Warm Up, 3 x
8 minutes Kenyan Hills with a 90 second
recovery between sets, 10
100 mins Long run - Easy / Steady effort + Stretch
minutes Cool Down
Week 9
10 mins warm-up, 4 x 8
30 - 45 mins strength and conditioning + stretch
mins at Threshold effort with 90 secs jog recovery between efforts, 10 mins
30 - 45 mins strength and conditioning + stretch
cool-down + Stretch
55 minutes Easy Run
REST
10 minutes Warm Up, 3 x
10 minutes Kenyan Hills with a 90 second
recovery between sets, 10
90 mins Long run - Easy / Steady effort + Stretch
minutes Cool Down
Week 10
Week 11
30 - 45 mins strength and conditioning + stretch
45 minutes Easy Cross Training
10 mins warm-up, 4 x 8 mins at Threshold effort with 60 secs jog recovery between efforts, 10 mins
cool-down + Stretch
REST
10 minutes Warm Up, 8 x 3 minutes at 90% (10k) effort with a 90 second
recovery, 10 minutes Cool Down
REST
90 mins Long run - Easy / Steady effort + Stretch
30 - 45 mins strength and conditioning + stretch
60 minutes Easy Cross Training - include
1,2,3,4,3,2,1 minutes at 90% with a 60 second recovery in the middle
45 minutes Easy Run + Stretch
10 minutes Warm Up, 20 minutes at Threshold, 10
minutes Cool Down
REST
30 minutes Recovery Run
75 minutes Easy Long Run
REST
10 mins warm-up, 4 x 10
30 - 45 mins strength and conditioning + stretch
mins at Threshold effort with 90 secs jog recovery between efforts, 10 mins
30 - 45 mins strength and conditioning + stretch
cool-down + Stretch
REST
10 minutes Warm Up, 6 x 5 minutes at 90% (10k) effort with a 90 second recovery, 10 minutes Cool Down
75 minutes Easy Long Run
Week 12
Week 13
30 - 45 mins strength and conditioning + stretch
35 minutes Easy Run
10 mins warm-up, 4 x 10 mins at Threshold effort with 90 secs jog recovery between efforts, 10 mins
cool-down + Stretch
REST
10 minutes Warm Up, 6 x 5 minutes at 90% (10k) effort with a 90 second
recovery, 10 minutes Cool Down
40 minutes Easy Run
100 minutes Long Run Pick up last 20 minutes to
Half Marathon Pace Effort
Week 20
Week 19
Week 18
Week 17
Week 16
Week 15
Week 14
REST REST
10 minutes Warm Up, 3
10 mins warm-up, 4 x 12 mins at Threshold effort with 90 secs jog recovery between efforts, 10 mins
45 minutes Easy Run
x 3 x 1k at 10k pace with
30 - 45 mins strength and conditioning + stretch
a 90 second recovery between reps and a 3 minute recovery between
cool-down + Stretch
sets, 10 minutes Cool Down
10 mins warm-up, 4 x 12
10 minutes Warm Up, 2 x 4 x 1k at 10k pace with
mins at Threshold effort with 90 secs jog recovery between efforts, 10 mins
30 - 45 mins strength and conditioning + stretch
cool-down + Stretch
40 minutes Easy Run
a 90 second recovery between reps and a 3 minute recovery between sets, 10 minutes Cool
Down
REST
40 minutes Easy Run
10 mins warm-up, 4 x 5
mins at Threshold effort with 60 secs jog recovery between efforts, 10 mins
30 - 45 mins strength and conditioning + stretch
cool-down + Stretch
REST
10 minutes Warm Up, 2
30 - 45 mins strength and conditioning + stretch
30
minutes
Recovery
Run
10 minutes Warm Up, 20 minutes at Threshold, 10
minutes Cool Down
REST
x 5 x 800m at 10k pace with a 75 second
recovery between reps and a 2 minute recovery
between sets, 10 minutes
Cool Down
10 minutes Warm Up, 3
REST
40 minutes Easy Run
10 mins warm-up, 3 x 15
x 3 x 1k at 10k pace with
mins at Threshold effort with 90 secs jog recovery between efforts, 10 mins
30 - 45 mins strength and conditioning + stretch
a 90 second recovery between reps and a 2 minute recovery between
cool-down + Stretch
sets, 10 minutes Cool Down
10 mins warm-up, 3 x 15
10 minutes Warm Up, 2 x 3 x 1k at 10k pace with
REST
mins at Threshold effort with 90 secs jog recovery between efforts, 10 mins
cool-down + Stretch
REST
30 - 45 mins strength and conditioning + stretch
a 90 second recovery between reps and a 3 minute recovery between
sets, 10 minutes Cool
Down
REST
10 mins warm-up, 3 x 5 mins at Threshold effort with 60 secs jog recovery between efforts, 10 mins
cool-down + Stretch
REST
30 mins easy run + stretch
REST
REST
REST 20 mins easy run +
stretch REST
REST
REST 20 mins easy run +
stretch
105 minutes Long Run Pick up last 30 minutes to
Half Marathon Pace Effort
120 mins Long run - Easy / Steady effort + Stretch
10k Race
120 minutes Long Run Pick up last 30 minutes to
Half Marathon Pace Effort
90 mins Long run with last 30 mins at Half
Marathon pace + Stretch
60 mins Long run with last 25 mins at Half
Marathon pace + Stretch
Half Marathon Race
................
................
In order to avoid copyright disputes, this page is only a partial summary.
To fulfill the demand for quickly locating and searching documents.
It is intelligent file search solution for home and business.
Related download
- half marathon 13 1 training program beginner
- imt des moines marathon half marathon pace chart
- rock the parkway half marathon race prediction chart
- ryan hall half marathon training plan
- name race date sub 1 45 half marathon
- sunday half marathon 26 2 mile marathon 13 1 mile half
- scranton half marathon half marathon overall results
- boston marathon training plan level one
- half marathon pace chart track shack
- race date presque isle half marathon age group results
Related searches
- equinox half marathon 2018
- equinox half marathon 2019
- equinox half marathon fort collins
- equinox half marathon results
- equinox half marathon st louis
- equinox half marathon 2020
- equinox half marathon colorado
- half marathon results
- chicago half marathon results
- fall equinox half marathon 2020
- fall equinox half marathon fort collins
- chicago half marathon 2020