Running 2 Final

    

HALF MARATHON RUNNING TRAINING PROGRAM FOR ADVANCED COMPETITIVE RUNNERS

Week 1
  • Monday – Rest
  • Tuesday – 45-minute fartlek run. Fartlek is a Swedish word for speed play. This is a non-structured workout in which you run at a steady pace and add in short surges of faster running. For this workout, alternate running for 5 minutes at a moderate pace with 1 minute at 5K pace.
  • Wednesday – Run 6 miles easy. Run 5 acceleration strides.
  • Thursday – Standard warm up. Run 6 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
  • Friday – Run 5 miles easy. Run 4 acceleration strides.
  • Saturday – Run 4 miles easy. Run 5 acceleration strides.
  • Sunday – Standard warm up. Run 8 miles. Run the first 6 miles at an easy pace and the last 2 miles at goal half marathon pace.
Week 2
  • Monday – Rest
  • Tuesday – Standard warm up. Run 4 x 1600 meter repeats at 10K pace. Jog easy for 800 meters between repeats. Cool down with 800 meters of jogging.
  • Wednesday – Run 6 miles easy. Run 5 acceleration strides.
  • Thursday – Standard warm up. Run 7 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Run 6 x 400 meter repeats at 20 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
  • Friday – Run 6 miles easy. Run 5 acceleration strides.
  • Saturday – Run 4 miles easy. Run 5 acceleration strides.
  • Sunday – Standard warm up. Run 45 minutes at 15 seconds per mile slower than 10K pace.
  
Week 3
  • Monday - Rest
  • Tuesday - Standard warm up. Run 2 x 400/800/1200 meter supersets. Run 400 meters at 20 seconds per mile faster than 5K pace, 800 meters at 5K pace and 1200 meters at goal half marathon pace. Do not rest between the distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Wednesday - Run 6 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 8 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Recover between the repeats with 400 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Friday - Run 6 miles easy. Run 5 acceleration strides.
  • Saturday - Run 4 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 10 miles. Run the first 8 miles at an easy pace. Run the last 2 miles at your goal half marathon pace.
Week 4
  • Monday - Rest
  • Tuesday - Standard warm up. Run 1 mile at an easy pace, the speed up to goal half marathon pace for 6 miles. Run one more mile at an easy pace to cool down.
  • Wednesday - Run 6 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 10 x hill repeats. Find a hill that is fairly steep and at least 100 meters in length. Run up the hill at a pace that feels like 5K pace. Run 20 meters past the top of the hill. Jog back down to recover. Repeat this 10 times.
  • Friday - Run 4 miles easy. Run 5 acceleration strides.
  • Saturday - Run 4 miles easy. Run 4 acceleration strides.
  • Sunday - Standard warm up. Run 60 minutes at about 20 seconds per mile slower than your 10K pace.
Week 5
  • Monday - Rest
  • Tuesday - Standard warm up, run 6 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than 5K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.
  • Wednesday - Run 6 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 20 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 5 minutes at an easy pace.
  • Friday - Run 6 miles easy. Run 5 acceleration strides.
  • Saturday - Run 4 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 12 miles. Run the first 9 miles at an easy pace and the last 3 miles at goal half marathon pace.
Week 6
  • Monday - Rest
  • Tuesday - Standard warm up. Run 4 x 1200 meter repeats at 5K pace. Recover between the repeats with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Wednesday - Run 6 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 5 miles on a hill that is gradually and consistently uphill. Run at a pace that feels like 10K pace. Your actual pace will be slower due to the incline. If you do not have an uphill trail in your area, you can do this workout on a treadmill that is elevated 3 to 5 degrees.
  • Friday - Run 6 miles easy. Run 5 acceleration strides.
  • Saturday - Run 4 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 2 x 20 minute repeats at 10K pace. Jog for 5 minutes between repeats.
Week 7
  • Monday - Rest
  • Tuesday - Standard warm up. Run 7 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than 5K pace. Jog for 800 meters between repeats. Jog for 800 meters to cool down.
  • Wednesday - Run 6 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 2 x 400/800/2400 meter supersets. Run 400 meters at 20 seconds per mile faster than 5K pace, 800 meters at 5K pace and 2400 meters at goal half marathon pace. Do not rest between the distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Friday - Run 4 miles easy. Run 5 acceleration strides.
  • Saturday - Run 4 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 14 miles. Run the first 10 miles at an easy pace. Run the last 4 miles at goal half marathon pace.
Week 8
  • Monday - Rest
  • Tuesday - Standard warm up. Run 2 miles at 10K pace, then slow down to goal half marathon pace for 5 miles. After the 5 miles at goal pace, speed up to 5K pace for 800 meters. Cool down with 800 meters at an easy pace.
  • Wednesday - Run 6 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 30 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 5 minutes at an easy pace.
  • Friday - Run 6 miles easy. Run 5 acceleration strides.
  • Saturday - Run 4 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run a 10K race or a 10K time trial. Run the race or time trial in your best possible time.
Week 9
  • Monday - Rest
  • Tuesday - Standard warm up. Run 4 x 2400 meter repeats at 10K pace. Jog for 800 meters between repeats. Cool down with 800 meters of easy jogging.
  • Wednesday - Run 6 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 3 x 400/800/1600 meter repeats. Run 400 meters at 20 seconds per mile faster than 5K pace, 800 meters at 5K pace and 1600 meters at goal half marathon pace. Take no rest between the distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Friday - Run 4 miles easy. Run 5 acceleration strides.
  • Saturday - Run 4 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 16 miles. Run the first 11 miles at an easy pace. Run the last 5 miles at goal half marathon pace.
Week 10
  • Monday - Rest
  • Tuesday - Standard warm up. Run 3 miles at an easy pace, then speed up to goal half marathon pace for 7 miles. Run one more mile at an easy pace to cool down.
  • Wednesday - Run 6 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 2 x 800/1200/3200 meter supersets. Run 800 meters at 5K pace, 1200 meters at 10K pace and 3200 meters at goal half marathon pace. Do not rest between the distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Friday - Run 4 miles easy. Run 5 acceleration strides.
  • Saturday - Run 4 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 8 miles at goal half marathon pace.
Week 11
  • Monday - Rest
  • Tuesday - Standard warm up. Run 6 x 1600 meter repeats at 10K pace. Recover between the repeats with 400 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Wednesday - Run 4 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 20 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at goal half marathon pace. Cool down with 5 minutes at an easy pace.
  • Friday - Run 4 miles easy. Run 5 acceleration strides.
  • Saturday - Run 4 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 4 miles at an easy pace, the speed up to goal half marathon pace for 6 miles. Cool down with 1 mile at an easy pace.
Week 12
  • Monday - Rest
  • Tuesday - Standard warm up. Run 6 miles at goal half marathon pace.
  • Wednesday - Run 3 miles easy. Run 3 acceleration strides.
  • Thursday - Run 3 miles easy. Run 3 acceleration strides.
  • Friday - Rest.
  • Saturday - Rest
  • Sunday - RACE DAY!!