12-Week Beginner s Half Marathon Training Program Note: All runs in this plan are to be done at an easy to moderate pace.

Transcription

1 - Beginner s Half Marathon Training Program Note: All runs in this plan are to be done at an easy to moderate. Total Mileage circuit + cross: (x ) + cross: + cross: + cross: cross: :00 Cross: cross: :00 cross: + cross: :00 + cross: Cross:

2 - Experienced Half-Marathon Training Program K : seconds per mile faster than K K : -0 seconds per mile faster than / marathon race Marathon Pace: -0 seconds per mile slower than / marathon *Strides are 0-second accelerations run at your fastest sustainable speed. Total Mileage Hill : x 0-second hill at hard effort w/: Tempo run: mile race, mile cooldown ( ) Fartlek: Hill : x K Tempo run: mile goal half- marathon race, mile cooldown ( ) Fartlek: x K Hill : x -second hill at hard effort w/:0 Intervals: x K w/00m jog x 0second hill at hard effort w/: Tempo run: mile race, mile cooldown ( ) Long run: +

3 Fartlek: x K Intervals: x K w/00m jog Tempo run: mile goal half- marathon race, mile cooldown ( ) Intervals: Tempo run: -mile race, mile cooldown ( ) Fartlek: K race w/00m jog Fartlek: x K effort w/:00 jog Intervals: x K w/00m jog - x K effort w/:00 jog reps Tempo run: mile -mile cooldown ( ) + Fartlek: w/ x :00 K effort w/:00 midrun Tempo run: mile race, mile cooldown ( ) Long run: + + 0

4 - Beginner s Marathon Training Program Note: All runs in this plan are to be done at an easy to moderate. Total Mileage circuit + cross: (x ) 0 + cross: Easy Run: + cross: + cross: cross: :00 cross: cross: :00 cross: 0 + cross: :00 + cross: Cross:

5 - Experienced Marathon Training Program K : seconds per mile faster than K K : -0 seconds per mile faster than / marathon race Marathon Pace: -0 seconds per mile slower than / marathon *Strides are 0-second accelerations run at your fastest sustainable speed. Total Mileage Fartlek: x K + + Long run: w/last at Hill : x 0-second hill at hard effort w/: Long run: + x 0-second Tempo run: mile halfmarathon, ( ) + Fartlek: x K jog Long run: + x 0-second Hill : x 0-second hill at hard effort w/: x 0-second + + Long run: w/last at Long run: w/ x :00 K effort w/:00 midrun Fartlek: x halfmarathon effort w/:00 jog Hill : x -second hill at hard effort w/:0 Tempo run: mile halfmarathon, ( ) + Fartlek: x K jog btw. reps Long run: + x 0-second

6 Intervals: x K w/00m jog Hill : x :00 hill at hard Intervals: x K w/00m jog Tempo run: mile halfmarathon, ( ) Intervals: x K w/:0 + x 0-second x 0-second + + Long run: + Fartlek: x K effort w/:00 jog x 0-second + + cross : 0 RACE: half arathon ( total) Fartlek: x K + + cross : Long run: w/last at + + cross : Tempo run: mile goal marathon, ( ) Intervals: x K w/00m jog Fartlek: - x K effort w/:00 jog + x 0-second