Detroit Half Intermediate Training Schedule (Dave’s 5K-10K schedule with adjustments)

Week Sun Mon Tues Wed Thur Fri Sat

1 Off or easy cross-train Warm-up, then 8 x 400 Easy 30 min Easy 45 min 45 minute “tempo” Easy 30-45 min 4 miles easy
meters @ 5K race pace w/ Should be hard, but not
July 27-Aug. 2 2:00 rests all-out.
2 Off or easy cross-train 4-5 x 800 meters @ 10K Easy 30 min Easy 45 min 45-60 minute Easy 30-45 min 5 miles easy
race pace w/ 2:00 rests. acceleration, start easy,
August 3-9 build to a fast finish.
3 Off or easy cross-train Warm-up, then 8 x 400 Easy 30 min Easy 45 min 45 minute “tempo” Easy 30-45 min 6 miles easy
meters @ 5K race pace w/ Should be hard, but not
August 10-16 2:00 rests all-out.
4 Off or easy cross-train 45 minute “tempo” Easy 30 min Easy 45 min 3 x 1 mile @ ½ Easy 30-45 min 6 miles “not so easy”
Should be hard, but not marathon race pace w/
August 17-23 all-out. 3:00 rests.
5 Off or easy cross-train Warm-up, then 8 x 400 Easy 30 min Easy 45 min 45-60 minute Easy 30-45 min 8 miles easy
meters @ 5K race pace w/ acceleration, start easy,
August 24-30 2:00 rests build to a fast finish.
6 Off or easy cross-train 6 x 800 meters @ 10K Easy 45 min Easy 45 min 3 x 1 mile @ ½ Easy 30-45 min 8 miles “not so easy
race pace w/ 2:00 rests. marathon race pace w/ or 10K race
Aug. 31 - Sept. 6 3:00 rests.
7 Off or easy cross-train Warm-up, then 8 x 400 Easy 45 min Easy 45 min 45 minute “tempo” Easy 30-45 min 10 miles easy
meters @ 5K race pace w/ Should be hard, but not
September 7-13 2:00 rests all-out.
8 Off or easy cross-train 45 min “not so easy” Easy 45 min Easy 45 min 3 x 1 mile @ ½ Easy 30-45 min 8 miles “not so easy”
marathon race pace w/ or 10K race
September 14-20 3:00 rests.
9 Off or easy cross-train Warm-up, then 8 x 400 Easy 45 min Easy 45 min 45 minute “tempo” Easy 30-45 min 12 miles easy
meters @ 5K race pace w/ Should be hard, but not
September 21-27 2:00 rests all-out.
10 Off or easy cross-train 45 min “not so easy” Easy 45 min Easy 45 min 3 x 1 mile @ ½ Easy 30-45 min 10 miles acceleration.
marathon race pace w/
Sept. 28-Oct. 4 3:00 rests.
11 Off or easy cross-train Warm-up, then 8 x 400 Easy 45 min Easy 45 min 6 x 800 meters @ 10K Easy 30-45 min 8 miles. Start easy,
meters @ 5K race pace w/ race pace w/ 2:00 rests. last 3 miles at race
October 5-11 2:00 rests pace.
12 Off Easy 30 min Easy 30 min Easy 30 min 30 min acceleration Off Easy 20 min
down to ½ mar. pace
October 12-18
13 New Albany
Half Marathon
October 19

This schedule should be used by walkers who are currently racing 5K and 10K races who want to move up to the half marathon.
A standard high school track is 400 meters around in lane 1. Two laps = 800 meters. Four laps = 1600 meters. (1 mile = 1609.3 meters.)