ZOOMA 10-Week HALF-MARATHON Plan

Average Weekly Training Hours 00:03
Training Load By Week
Average Weekly Training Hours 00:03
Training Load By Week

BEST FOR: Runners who have signed up for a ZOOMA half-marathon and are looking for the "Goldilocks" of AMR training plans--one that's not too short or too long, but just right! The middle-length of the Another Mother Runner plans for ZOOMA women's race series half-marathons, this plan lasts 10 weeks.

PHYSICAL PRE-REQS: The ability to comfortably finish a 6-mile run is preferred, as this plan has you taking on that distance the first weekend on the plan. Twice during this plan you'll flirt with race distance, covering up to 12 miles for the long run in Week 6 and Week 8.

PLAN OVERVIEW: This 10-week plan is long enough to set you up for a strong race, yet it's not too long. It has ZOOM'ers running 3 or 4 days per week, cross-training 1 or 2 days, and resting (phew!) once or twice during a seven-day span. Many of the runs are at an easy pace, making it perfect for a pair or group of women to take it on together: lots and lots of time to talk. Most weeks, there is a workout populated by hills or intervals to make your legs and/or lungs strong. Even if you aren't looking to zip through the ZOOMA race, you'll feel confident at the starting line.

SPECIAL FEATURES: Recognizing that women, especially mother runners, have extra-full lives, we built a "bail if needed" day into each week. In an ideal world, you'll be so stoked from seeing your near-daily improvement you won't miss many workouts, but in the real world, we know sometimes something has to give. The "bail" day is the workout you should nix if you need to. Conversely, each week there's a "Gotta get it done" workout: This is the workout that's most vital to getting you to your ZOOMA starting line raring to go.

Sample Day 1
3mi
Easy 3 miles + 4 strides; or XT

Pick your poison: 3-mile easy run, followed by 4 strides (short, steady pick-ups of pace); or a 30-60 minute cross training session. Whichever option you choose, keep it light to moderate in effort.

Sample Day 2
4mi
Easy 4 miles

Knock off 4 miles, preferably with a friend so you can catch up. Run at a conversational pace--even if you're running solo.

Sample Day 4
4mi
4 miles as 10 min WU; I: 6 x 1 min. in Z4-5 w/2 min recovery; 10 min CD

4 miles as 10 min warm up
Intervals: 6 x 1 min. in Z4-5 w/2 min recovery
10 minute cool down

Sample Day 5
3mi
Easy 3 miles: or XT

A 3-mile easy run; or a 30-60 minute cross training session.

Sample Day 6
6mi
Long run: 6 miles

Run 6 miles at a cool, calm collected pace.

Sample Day 8
3.5mi
Easy 3-4 miles

Knock off 3 to 4 miles, preferably with a friend so you can catch up. Run at a conversational pace--even if you're running solo.

Sample Day 9
4mi
Easy 4 miles

Knock off 4 miles, preferably with a friend so you can catch up. Run at a conversational pace--even if you're running solo.