Half Marathon Training Plan Winter/Spring 2018

WEEK MON TUES WED THURS FRI SAT SUN TOTAL

2/22
2/19 2/20 2/21 5 miles total, 2/23 2/24 2/25
1 21 miles
Rest/XT 4 miles Rest/XT with 3 miles 4 miles Rest/XT 8 miles LSD
at HMP

3/1
2/26 2/27 2/28 Mile Repeats 3/2 3/3 3/4
2 22 miles
Rest/XT 5 miles Rest/XT 5 miles with 4 miles Rest/XT 8 miles LSD
2x1 miles

3/8
3/5 3/6 3/7 5 miles total, 3/9 3/10 3/11
3 23 miles
Rest/XT 5 miles Rest/XT with 3 miles 4 miles Rest/XT 9 miles LSD
at HMP

3/15
3/18
3/12 3/13 3/14 6 miles total, 3/16 3/17
4 9 miles LSD 24 miles
Rest/XT 5 miles Rest/XT with 4 miles 4 miles Rest/XT
or 10K Race
at HMP

3/19 3/20 3/21 3/22 3/23 3/24 3/25

5 21 miles
Rest/XT 5 miles 3 miles 4 miles 4 miles Rest/XT 5 miles LSD

3/29
3/26 3/27 3/28 3/30 3/31 4/1
6 Mile Repeats 25 miles
Rest/XT 4 miles Rest/XT 4 miles Rest/XT 10 miles LSD
7 miles with
3x1 miles

4/5
4/2 4/3 4/4 6 miles total, 4/6 4/7 4/8
7 26 miles
Rest/XT 3 miles 3 miles with 4 miles 3 miles Rest/XT 11 miles LSD
at HMP

4/12
4/9 4/10 4/11 7 miles total, 4/13 4/14 4/15
8 30 miles
Rest/XT 3 miles 3 miles with 5 miles 4 miles Rest/XT 13 miles LSD
at HMP

4/19
4/16 4/17 4/18 Mile Repeats 4/20 4/21 4/22
9 28 miles
Rest/XT 3 miles 3 miles 8 miles with 3 miles Rest/XT 11 miles LSD
4x1 miles

4/26
4/23 4/24 4/25 5 miles total, 4/27 4/28 4/29
10 27.1 miles
Rest/XT 3 miles 3 miles with 3 miles 4 miles Rest/XT Race Day
at HMP

REST/XT:
Take a rest day, or do moderate cross-training with a no-impact activity like yoga or swimming.

LSD:
This is a long slow distance run to build endurance. It should be done at an easy pace, 1 to 2 minutes slower than your goal race pace.
HMP:
Half-marathon pace. This is the pace that you hope to maintain during the race. Run 1 mile easy for a warmup and 1 mile easy for a cooldown .
MILE REPEATS:
After a 1-mile warmup, run 1 mile at your 10K pace, jog two laps around the track (or a half mile) for recovery. Repeat the cycle as directed. Cool down with 1 mile of easy
running.