- 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:
- 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/:00 + + Tempo run: mile warmup, @ race, mile cooldown ( ) Fartlek: + + + + Hill : x :00 @ K Tempo run: mile warm-up, @ goal half- marathon race, mile cooldown ( ) Fartlek: x :00 @ K Hill : x -second hill at hard effort w/:0 Intervals: x 00m @ K w/00m jog x 0second hill at hard effort w/:0 + + + + + + + Tempo run: mile warmup, @ race, mile cooldown ( ) Long run: +
Fartlek: x :00 @ K Intervals: x 00m @ K w/00m jog Tempo run: mile warm-up, @ goal half- marathon race, mile cooldown ( ) Intervals: + + + + + + + + + Tempo run: -mile warm-up, @ race, mile cooldown ( ) Fartlek: x,00m @ K race w/00m jog Fartlek: x :00 @ K effort w/:00 jog Intervals: x mile @ K w/00m jog - x :00 @ K effort w/:00 jog reps Tempo run: mile warmup, @, -mile cooldown ( ) + Fartlek: w/ x :00 pickups @ K effort w/:00 midrun Tempo run: mile warmup, @ race, mile cooldown ( ) Long run: + + 0
- 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:
- 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 :00 @ K + + Long run: w/last at Hill : x 0-second hill at hard effort w/:00 + + Long run: + x 0-second Tempo run: mile warm-up, @ halfmarathon, ( ) + Fartlek: x :00 @ K jog Long run: + x 0-second Hill : x 0-second hill at hard effort w/:00 + + + x 0-second + + Long run: w/last at 0 + + Long run: w/ x :00 pickups @ K effort w/:00 midrun Fartlek: x :00 @ halfmarathon effort w/:00 jog Hill : x -second hill at hard effort w/:0 Tempo run: mile warm-up, @ halfmarathon, ( ) + Fartlek: x :00 @ K jog btw. reps Long run: + x 0-second
Intervals: x 00m @ K w/00m jog Hill : x :00 hill at hard Intervals: x 00m @ K w/00m jog Tempo run: mile warm-up, @ halfmarathon, ( ) Intervals: x mile @ K w/:0 + x 0-second + + + x 0-second + + Long run: w/last @ + Fartlek: x :00 @ K effort w/:00 jog + + w/last @ + + + x 0-second + + cross : 0 RACE: half arathon ( total) Fartlek: x :00 @ K + + cross : Long run: w/last at + + cross : Tempo run: mile warm-up, @ goal marathon, ( ) Intervals: x 00m @ K w/00m jog Fartlek: - x :00 @ K effort w/:00 jog + x 0-second