Sample Training Plan: Half-marathon, Advanced
Lucy Smith
Training Schedule for August 2007
Goal Race: Parks Half Marathon September 16, 2007
Sun Mon Tues Wed Thurs Fri Sat
Week 14 14 Rest 4 Steady State* 4 6 Rest
(7/28-8/4) (6 miles total)
Week 15 12 Rest 4 Speed 4 5 Rest
(8/5-8/11) (7 miles total)
Week 16 12 Rest 4 Steady State 4 6 Rest
(8/12-8/18) (6 miles total)
Week 17 10 Rest 5 Speed 4 6 Rest
(8/19-8/25) (7 miles total)
Week 18 10 Rest 4 Steady State 4 6 Rest
(8/26-9/1) (6 miles total)
Descriptions of workouts: Weeks 14, 16, 18: Steady State Run is 1.5 mile warm-up, 3 miles at pace slightly slower than race pace, and 1.5 mile cool down. Weeks 15 & 17: Speed workout will be 1.5 mile warm-up, 3X1600 at pace slightly faster than race pace with recovery jogs, and 1.5 mile cool down.
Please note: This is just a sample plan. Not every Half Marathon plan will have this particular schedule. Each scheduled run and the paces for each type of run (long run, easy run, fartlek, pace run, etc.) are determined based on the client's current fitness. These will be determined after the initial consultation.
If you have any questions, or are ready to get started, feel free to contact me at jenn@coachjenn.com