The Sage Running (not so) Beginner Half Plan™ Metric

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comments Your
here: (i.e. comments
Total of
Weekly goal: Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday kilometers: on how the
Get 8+ hours
of sleep every week went.
night)
6 to 10
Long Run: Easy to Moderate
kilometers + Hill
6 to 10 kilometers + 2- 11 to 14 kilometers. If you're
REST DAY. If you Strides: 4 x 15
3 x Strides. If this is feeling tired take it easy and
haven't done so seconds.
your first time doing focus on keeping good form
already, today (Unless your
strides please make throughout the run. If you're Easy 6 to 10
1 would be a great Easy 5 to 8 kilometers race has some REST DAY 34-52
sure that you're fully feeling good you can push kilometers
day to read the steep hills, the
warmed up before to a moderate effort. This is
Sage Running grade for hill
starting and ease into still conversational pace,
Training Guide. strides should
them. but a little faster than your
be between 3-
recovery run pace/effort.
5%.)
"You have to want it, you have to
plan for it, you have to fit it into a
Extra space is
busy day, you have to be
for you to write
mentally tough, you have to use
comments
others to help you. The hard part
about how your
isn't getting your body in shape.
run went.
The hard part is getting your
mind in shape." -Amby Burfoot
8 to 11 kilometers
total for the day.
Warm up with an Easy
15-20 minutes + 2
Strides. Then do a Long Run: Easy to Moderate
5 to 8 kilometers Easy 5 to 8 29 to 41
2 REST DAY Fartlek: 7 to 8 x (2 REST DAY REST DAY 11 to 14 kilometers + Hill
+ 2-3 x Strides kilometers kilometers
minutes Fast, 1 Strides: 4 x 20 seconds
minute Easy). For this
Fartlek the 2 minutes
Fast can be around a
Tempo effort.
Mental Training: Think of the
speed workouts as your chance
to have fun running fast and to
appreciate what your body can
do for the day. Use the speed
workouts as information from
your body that you can use
tomorrow and the days after. For
many people it helps to think of
the workouts as "comfortably
fast" or "challenging" as opposed
to "hard", which often causes
tension in the body. Enjoy seeing
what your body and mind can do
when they work together!
 6 to 10 kilometers
total. Warm up with
an Easy 15-20
minutes + 2 strides.
Then start a Fartlek:
6 to 10
12 to 14 x (1 minute
kilometers + Hill Long Run: Easy to Moderate
3 REST DAY Fast, 1 minute Easy). Easy 5 to 8 kilometers REST DAY Easy 8 to 11 38 to 56
Strides: 5 x 20 13 to 16 kilometers
For this fartlek the 1
seconds
minute Fast should be
around a tempo effort
to a little faster than
tempo. ~87-94%
Effort.
"Keep your head up, keep your
heart strong." -Shalane Flanagan
Long Run: 11 to 14
8 to 11 kilometers
kilometers total. Warm up
total. Warm up with
with 3 kilometers Easy + 2
an Easy 15-20
strides. Then start Tempo
minutes + 2 strides.
Intervals: 5 x 5 minutes.
Then start a Tempo
Easy 5 to 8 Recovery between intervals Easy 5 to 8
4 REST DAY 5 to 8 kilometers Run: 20-25 minutes REST DAY 34 to 49
kilometers is a 2 minute jog. kilometers
at ~5-8 seconds per
Pace/Effort: ~9-12 seconds
km Faster than Half
per km Faster than Half
Marathon pace or
Marathon pace and/or ~85-
84-88% Max Heart
90% of your Max Heart Rate
Rate (HR).
(HR).
Are you taking good care of
yourself this week by eating right,
getting enough sleep, stretching
for a couple of minutes after runs,
and fitting in the Sage Running
core exercises when you have
time? Give yourself a break if you
haven't been as no one is
perfect. However, simply tell
yourself that you will try to take
proper care of yourself so you
can stay healthy and strong for
yourself and your loved ones.
10 to 13 kilometers
total. Warm up with
an Easy 3
kilometers before
starting your
workout. PART 1)
Tempo: 12 minutes
at ~6-9 seconds per Long Run: Easy to Moderate
km Faster than Half 16 to 19 kilometers. Any
Marathon pace or time after kilometer 6 add in
Easy 5 to 8 Easy 6 to 10
5 REST DAY 5 to 8 kilometers ~84-88% Max HR. REST DAY Hill Strides: 5 to 6 x 30 42 to 58
kilometers kilometers
Then jog 4 minutes. seconds. The recovery
PART 2) Intervals: 3 should be at least 90
x 4 minutes at 12-15 seconds if not longer.
seconds per km
Faster than Half
Marathon pace or
~90-95% Max HR.
Recovery between
intervals is a 2
minute walk/jog.
 Around now is the point where
some of the initial enthusiasm
might be wearing off. You've
already put in some good
training, but you still have a ways
to go. Think about why you
signed up for the race and
started this training plan. Why did
you think it was worth it to put in
the miles and speed workouts
when you could be doing
something much easier? From
our experiences as coaches,
often a time goal or race result
goal isn't good enough. You need
to dig deeper. Also, don't forget
to see how much joy you can find
in every run! Focus on the beauty
around you and appreciate that
your body has gotten you this far!
10 to 13 kilometers
total. Warm up with Long Run: 13 to 16
an Easy 3 kilometers. kilometers total. Warm up
Then start Hill with an Easy 3 kilometers.
Repeats (~94-98% 5 to 8 Then start a Tempo Run: 4 x
effort/ Max HR): 6 x 90 REST or Easy 5 kilometers + Hill 10 minutes. Recovery Easy 8 to 10
6 REST DAY REST DAY 36 to 52
seconds (Recovery is kilometers Strides: 4 to 6 x between intervals is a 3 kilometers
the jog back down to 20 seconds minute jog. Pace/Effort: Try
the start). Then do 5 x ~6-9 seconds per km Faster
1 minutes uphill than Half Marathon pace
(Recovery is the jog and/or ~84-88% Max HR.
back down).
Mental Training: There is always
something bad to focus on. There
is ALWAYS something good to
focus on. Practice training your
mind to gently push the bad
thoughts aside and focus on the
good instead. Practice this every
single day. The more you
practice, the easier it will get to
focus on the good and think
positive thoughts on your runs
and throughout the day.
10 to 13 kilometers
total. Warm up with
an Easy 3
kilometers + 2
strides. Then start
Intervals: 10 to 12 x
400m. Recovery Long Run: Easy to Moderate
Easy 6 to 10 Easy 8 to 11
7 REST DAY 6 to 10 kilometers between intervals is REST DAY 18 to 21 kilometers + 6 x 20 48 to 65
kilometers kilometers
90 seconds. If you second Strides
need to you can jog
3-4 minutes halfway
through.
Pace/Effort: ~5k
race pace or ~94-
98% Max Effort.
“I’m going to commit to how I want
to feel. I’m going to commit to how I
want to be. I’m going to commit to
how I want to think and I want to
commit to the highest level of skill
that I possibly can and to do that
everywhere I go.” -Michel Gervais
 10 to 13 kilometers Long Run: 13 to 16
total. Warm up with kilometers total. Warm up
an Easy 3 kilometers with an Easy 3 kilometers +
+ 2 strides. Then start 2 strides. Then start a
an Uptempo Run: 30- 8 to 11 Tempo Run: 3 x 15 minutes.
REST or Easy 5 Easy 10 to
8 REST DAY 35 minutes at Half kilometers + 5 to REST DAY The recovery between 41 to 56
kilometers 11 kilometers
Marathon Goal Pace 6 strides intervals is a 4 minute jog.
to 6 seconds per km Pace/Effort: Aim for ~6-9
faster than Half seconds per km faster than
Marathon Goal Pace Half Marathon pace and/or
and/or ~84-88% effort. ~84-88% Max HR/Effort.
"But I also realize that winning
doesn't always mean getting first
place; it means getting the best
out of yourself." -Meb Keflezighi
10 to 13 kilometers
total. Warm up with
and Easy 3
kilometers + 2
Strides. Then start
Long Run: Easy to Moderate
Intervals: 5 x 1km. Easy 5 to 8 Easy 8 to 11
9 REST DAY 8 to 11 kilometers REST DAY 18 to 21 kilometers + 8 x 30 49 to 64
Recovery between kilometers kilometers
second Strides
is a 2.5 minute
walk/jog.
Pace/Effort: ~10k to
5k pace and/or ~94-
98% Max HR/Effort.
You're almost there! A few more
key workouts and then it's time to
taper!
10 to 13 kilometers
total. Warm up with Long Run: 16 to 19
an Easy 3 kilometers kilometers total. Kilometers
+ 2 strides. Then start 1-3 are Easy. Kilometers 4,
Intervals: 3 x 1600m. 5, 6, 7, 8 and 9 are at Half
Recovery between 10 to 12 Marathon Goal pace.
Easy 5 to 8
10 REST DAY intervals is a 2 minute Easy 5 to 8 kilometers kilometers total + REST DAY Kilometer 10 Easy. 46 to 60
kilometers
walk/jog). Pace/Effort: 4-6 strides Kilometers 11, 12, 13, 14 and
~10km race pace to 3- 15 at Half Marathon Goal
6 seconds per km pace to 3-6 seconds per km
faster than 10km pace Faster than goal pace. Rest
and/or 94-98% Max of kilometers are Easy.
HR/Effort.
"There is freedom waiting for you,
On the breezes of the sky, And
you ask, "What if I fall?" Oh, but
my darling, What if you fly?" -Erin
Hanson
8 to 11 kilometers
total. Warm up with
an Easy 3
kilometers + 2
strides. Then start a Long Run: 11 to 14
Tempo Workout: 4 x kilometers total. Warm up
6 minutes. Recovery with an Easy 5 to 6
Easy 5 to 8 Easy 5 to 8
11 REST DAY 5 to 8 kilometers between intervals is REST DAY kilometers + 3-4 strides. 34 to 49
kilometers kilometers
a 2 minute walk/run. Then run 5 kilometers at
Pace/Effort: ~9-12 Half Marathon Goal pace.
seconds per km Rest of kilometers Easy.
faster than Half
Marathon Goal pace
and/or ~85-90% Max
HR/Effort.
 This week take some time to
reflect on your training and how
far you've come. Hopefully you've
enjoyed the training so far, but
we're guessing there were a few
days you didn't want to put on
your running shoes and go for a
run. Pat yourself on the back for
doing it anyway. Forgive yourself
if you skipped a run or two.
Thank your body and your mind
for being where you are right
now. Take all that you've learned
and apply it going forward.
8 to 10 kilometers
total. Warm up with
an Easy 3
kilometers + 2
strides. Then start a
Tempo Workout: 3 x
5 minute. Recovery Half
Easy 5 to 6
12 REST DAY 6 to 8 kilometers between intervals is REST DAY 20 to 25 minute jog + 2 strides Marathon
kilometers
a 1 minute jog. Race Day!
Pace/Effort: ~9-11
seconds per km
Faster than Half
Marathon Goal pace
and/or ~84-88% Max
HR/Effort.
It's race week! We know you've
made it through some tough
workouts to get to this point.
Some workouts felt great, others
may have felt awful, but you got
through it! Now you just need a
solid race plan and to commit to
how you want to think during the
race. All you really have to do is
CHOOSE to do your best one
moment at a time.
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