Half Marathon Quality Specific Run/Walk Plan
Author
Kristen Codish
All plans by this CoachLength
10 Weeks
Typical Week
1 Other, 3 Strength, 4 Run, 1 Walk, 1 Day Off
Longest Workout
10 miles
Plan Specs
running half marathon
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Summary
5k and/or 10k experience recommended
Must be at least 12 years old
Schedule written with run/walk ratios
Stats
Sample Day 1
http://www.youtube.com/watch?v=VxQ8Zb51xSw
http://www.youtube.com/watch?v=FG2-pc97O60
Sample Day 1
Base building. This work-out builds slow twitch muscle fibers which are necessary for endurance sports. When you finish this work-out you should feel like you could do it all over again.
Sample Day 2
Steady walk at low HR zone. Easy pace.
Sample Day 3
Click on paper clip in upper right corner to see exercises. Start with 10 reps and do 2 times through. Once comfortable with all exercises increase to 17 reps, then increase to 3 times through.
Sample Day 3
Time Trial: Warm up well for 5-10 minutes. Walk/Run 1 mile as fast as you can consistently maintain. Cool Down for 5-10 minutes.
Sample Day 4
It is necessary to keep the body limber and flexible. Stretching should be done after warming the body up with cardio work. It should never be done before an endurance work-out as it weakens the muscles.
Sample Day 5
Steady walk.