10k experience required Half Marathon experience recommended Must be 16+ years old Schedule written for running only Have a specific finish time in mind High intensity speed work included* *higher risk for injuries
Cruise Intervals (CI) Run at 10k pace to promote the ability to sustain pace and run while tired. For 10'/mile pace (2:11:06 finish) practice at 7:07 (1200) 4:45 (800); for 9' (1:57:59) 6:24 (1200) 4:16 (800); for 8' (1:44:52) 5:42 (1200) 3:48 (800).
Pace Intervals (PI) Working at you half marathon goal pace. This will help establish where you should be race day.
Speed Intervals (SI) Run at 5k pace to promote relaxed speed. This will help you run at your slower half marathon pace more comfortably. For 10'/mile pace (2:11:06 finish) practice at 4:30 (800) 2:15 (400) 1:07 (200); for 9' (1:57:59) 4:04 (800) 2:02 (400) 1:01 (200); for 8' (1:44:52) 3:37 (800) 1:48 (400) 0:54 (200).
Functional strength training is about doing movements that will relate to movements you will do during your endurance work-outs. It particularly works the stabalizing and core muscles .
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down. Jog easily to finish up rest of mileage.
Strides. Warm up. Then 4x100m fast on soft, gentle surface. Approximately 400m race pace. Not all out. Relax. Walk back to start point during each recovery. Zone 1 cool down.
Warm up for 10 - 15 minutes in your warm up to steady state heart rate zone. Then run 1 x 2 mile intervals at your half marathon goal pace. Take .5 mile recovery in your warm up / recovery heart rate zone between the intervals. Cool down for 10' and do some light stretching.