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    The document outlines Harvey Walden IV's 10 week training plan for a half marathon. Each week consists of different types of runs like long runs, speed workouts, hill repeats and tempo runs. The plan gradually increases mileage each week, peaking at 14 miles in week 9. It provides details on target heart rate zones and warm-up/cool-down distances for each run. The goal of the progressive plan is to prepare the athlete to successfully complete a half marathon race.

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    The document outlines Harvey Walden IV's 10 week training plan for a half marathon. Each week consists of different types of runs like long runs, speed workouts, hill repeats and tempo runs. The plan gradually increases mileage each week, peaking at 14 miles in week 9. It provides details on target heart rate zones and warm-up/cool-down distances for each run. The goal of the progressive plan is to prepare the athlete to successfully complete a half marathon race.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    78 views6 pages

    Half Marathon Training Plan1

    Uploaded by

    bennybreezer
    The document outlines Harvey Walden IV's 10 week training plan for a half marathon. Each week consists of different types of runs like long runs, speed workouts, hill repeats and tempo runs. The plan gradually increases mileage each week, peaking at 14 miles in week 9. It provides details on target heart rate zones and warm-up/cool-down distances for each run. The goal of the progressive plan is to prepare the athlete to successfully complete a half marathon race.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    Harvey Walden IV’s Half Marathon

    Training Plan

    Day of Type of Warm-up No. of Distance Heart rate Cool- Total


    week workout distance repeats range down mileage
    distance
    Week 1
    Monday Day off/ Stretching
    stretching
    Tuesday Speedy 3 miles 141 to 148 3 miles
    long run
    Wednesday Day off/ Stretching
    stretching
    Thursday Easy Run 6 miles 118 to 124 6 miles
    Friday Long Run 7 miles 133 to 140 7 miles
    Saturday Day off/ Stretching
    stretching
    Sunday Long Run 8 miles 133 to 140 8 miles
    Maximum heart rate 181 24 miles
    Week 2
    Monday Day off/ Stretching
    stretching
    Tuesday Speedy 3 miles 141 to 148 3 miles
    Long Run
    Wednesday Day off/ Stretching
    stretching
    Thursday Long Run 7 miles 133 to 140 7 miles
    Friday Long Run 8 miles 133 to 140 8 miles
    Saturday Day off/ Stretching
    stretching
    Sunday Long Run 9 miles 133 to 140 9 miles
    Maximum heart rate 181 27 miles
    Week 3
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Hill 1 mile 6 200 1.5 miles 3.5 miles
    Repeats* metres
    Thursday Easy Run 3 miles 118 to 124 3 miles
    Friday Day off/ Stretching
    stretching
    Saturday Speedy 3 miles 141 to 148 3 miles
    Long Run
    Sunday Long Run 8 miles 133 to 140 8 miles
    Maximum heart rate 181 17.5 miles

    *Run repeats at a 5km pace on a steep hill (12-18% incline). Jog back to the bottom of
    the hill during the rest period.
    Day of Type of Warm-up No. of Distance Heart rate Cool- Total
    week workout distance repeats range down mileage
    distance
    Week 4
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Hill 1 mile 6 200 1.5 miles 3.5 miles
    Repeats* metres
    Thursday Speedy 3 miles 141 to 148 3 miles
    Long Run
    Friday Day off/ Stretching
    stretching
    Saturday Long Run 7 miles 133 to 140 7 miles
    Sunday Long Run 10 miles 133 to 140 10 miles
    Maximum heart rate 181 23.5 miles
    Week 5
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Hill 1 mile 8 200 1.5 miles 3.5 miles
    Repeats* metres
    Thursday Speedy 3 miles 141 to 148 3 miles
    Long Run
    Friday Day off/ Stretching
    stretching
    Saturday Long Run 7 miles 133 to 140 7 miles
    Sunday Long Run 11 miles 133 to 140 11 miles
    Maximum heart rate 181 24.5 miles
    Week 6
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Hill 1 mile 8 200 1.5 miles 3.5 miles
    Repeats* metres
    Thursday Speedy 3 miles 141 to 148 3 miles
    Long Run
    Friday Day off/ Stretching
    stretching
    Saturday Long Run 8 miles 133 to 140 8 miles
    Sunday Long Run 133 to 140 12 miles
    Maximum heart rate 181 26.5 miles
    *Run repeats at a 5km pace on a steep hill (12-18% incline). Jog back to the bottom of
    the hill during the rest period.
    Day of Type of Warm-up No. of Distance Heart rate Cool- Total
    week workout distance repeats range down mileage
    distance
    Week 7
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Hill 1 mile 10 200 1.5 miles 4 miles
    Repeats* metres
    Thursday Easy Run 3 miles 118 to 124 3 miles
    Friday Day off/ stretching
    stretching
    Saturday Speedy 5 miles 141 to 148 5 miles
    Long Run
    Sunday Long Run 7 miles 133 to 140 7 miles
    Maximum heart rate 181 19 miles
    Week 8
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Tempo Run 1 mile 3 miles 152 to 157 1.5 miles 5.5 miles
    Thursday Easy Run 3 miles 118 to 124 3 miles
    Friday Day off/ Stretching
    stretching
    Saturday Speedy 4 miles 141 to 148 4 miles
    Long Run
    Sunday Long Run 13 miles 133 to 140 13 miles
    Maximum heart rate 181 25.5 miles
    Week 9
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Tempo 1 mile 2 2 miles 154 to 159 1.5 miles 6.5 miles
    Intervals**
    Thursday Easy Run 3 miles 118 to 124 3 miles
    Friday Day off/ Stretching
    stretching
    Saturday Speedy 4 miles 141 to 148 4 miles
    Long Run
    Sunday Long Run 14 miles 133 to 140 14 miles
    Maximum heart rate 181 27.5 miles
    *Run repeats at a 5km pace on a steep hill (12-18% incline). Jog back to the bottom of
    the hill during the rest period.
    **Jog for 3 minutes after each 2 miles
    Day of Type of Warm-up No. of Distance Heart rate Cool- Total
    week workout distance repeats range down mileage
    distance
    Week 10
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Tempo Run 1 mi 4 miles 152 to 157 1.5 miles 6.5 miles
    Thursday Easy Run 3 miles 118 to 124 3 miles
    Friday Day off/ Stretching
    stretching
    Saturday Speedy 4 miles 141 to 148 4 miles
    Long Run
    Sunday Long Run 15 miles 133 to 140 15 miles
    Maximum heart rate 181 28.5 miles
    Week 11
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Tempo 1 mile 2 2 miles 154 to 159 1.5 miles 6.5 miles
    Intervals*
    Thursday Easy Run 3 miles 118 to 124 3 miles
    Friday Day off/ Stretching
    stretching
    Saturday Day off/ Stretching
    stretching
    Sunday Race 1 mile 6.2 miles 1.5 miles 9 miles
    Maximum heart rate 181 18.5 miles
    Week 12
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Aerobic 1 mile 4 1 mile 158 to 163 1.5 miles 6.5 miles
    Capacity
    Intervals
    Thursday Easy Run 3 miles 118 to 124 3 miles
    Friday Day off/ Stretching
    stretching
    Saturday Speedy 3 miles 141 to 148 3 miles
    Long Run
    Sunday Long Run 15 miles 133 to 140 15 miles
    Maximum heart rate 181 27.5 miles
    ** Jog for 3 minutes after each 2 miles
     Ideally sign up to take part in a 10k race. If you can’t find a race, replace with a Goal
    Pace Run of between 6 and 10 miles. Include a 1-2 mile warm up and cool down into the
    workout.
     Jog for 4 minutes between each mile interval.
    Day of Type of Warm-up No. of Distance Heart rate Cool- Total
    week workout distance repeats range down mileage
    distance
    Week 13
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Tempo Run 1 miles 5 miles 152 to 157 1.5 miles 7.5 miles
    Thursday Easy Run 3 miles 118 to 124 3 miles
    Friday Day off/ Stretching
    stretching
    Saturday Speedy 5 miles 141 to 148 5 miles
    Long Run
    Sunday Long Run 13 miles 133 to 140 13 miles
    Maximum heart rate 181 28.5 miles
    Week 14
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Aerobic 1 mile 5 1 mile 158 to 163 1.5 miles 7.5 miles
    Capacity
    intervals
    Thursday Easy Run 3 miles 118 to 124 3 miles
    Friday Day off/
    stretching
    Saturday Speedy 4 miles 141 to 148 4 miles
    Long Run
    Sunday Long Run 15 miles 133 to 140 15 miles
    Maximum heart rate 181 29.5 miles
    Week 15
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Tempo Run 1 mile 3 miles 152 to 157 1.5 miles 5.5 miles
    Thursday Easy Run 3 miles 118 to 124 3 miles
    Friday Day off/ Stretching
    stretching
    Saturday Day off/ Stretching
    stretching
    Sunday Race 6.2 miles 6.5 miles
    Maximum heart rate 181 15 miles
     Jog for 3 minutes 40 seconds between each mile
    Ideally sign up to take part in a 10k race. If you can’t find a race, replace with a Goal
    Pace Run of between 6 and 10 miles. Include a 1-2 mile warm up and cool down into the
    workout.
    Day of Type of Warm-up No. of Distance Heart rate Cool- Total
    week workout distance repeats range down mileage
    distance
    Week 16
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Aerobic 1 mile 4 1 mile 158 to 163 1.5 miles 6.5 miles
    Capacity
    Intervals
    Thursday Easy Run 3 miles 118 to 124 3 miles
    Friday Day off/ Stretching
    stretching
    Saturday Easy Run 3 miles 118 to 124 3 miles
    Sunday Goal Pace 1 mile 4 miles 154 to 159 1.5 miles 6.5 miles
    Maximum heart rate 181 19 miles
    Week 17
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Aerobic 1 mile 3 1 mile 158 to 163 1.5 miles 5.5 miles
    Capacity
    Intervals
    Thursday Easy run 3 miles 118 to 124 3 miles
    Friday Day off/ Stretching
    stretching
    Saturday Easy run 3 miles 118 to 124 3 miles
    Sunday Goal pace 1 mile 3 miles 154 to 159 1.5 miles 5.5 miles
    Maximum heart rate 181 17 miles
    Week 17
    Monday Day off/ Stretching
    stretching
    Tuesday Day off/ Stretching
    stretching
    Wednesday Tempo run 1 mile 2 miles 152 to 157 1.5 miles 4.5 miles
    Thursday Easy run 3 miles 118 to 124 3 miles
    Friday Day off/ Stretching
    stretching
    Saturday Day off/ Stretching
    stretching
    Sunday Race!! 13.1 miles 154 to 159
    Maximum heart rate 181 21 miles
     Jog for 3 minutes 20 seconds between each mile

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