This plan was designed for runners who want to break 2:00 in the half marathon. It is geared for runners have averaged 20 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes tempo, intervals, Yasso 800's and long runs, which start at 8 miles and peak at 14 miles.
Your Tuesday runs will be at an easy/comfortable 'talking' pace. Because you rested on Monday, you may feel a little frisky, but stay under control and save that added effort for your Wednesday run.
2 miles easy running 8 x 400 at 2:00 pace with 200-meter slow jog recovery 2 miles easy running Wednesday will be your day to develop the ability to run faster. These interval days will progress from short distances and progress to as long as one mile. Each of the hard efforts will be followed by a shorter but slower recovery distance. While strenuous, they will be doable and should leave you with a sense of accomplishment and a positive outlook for what's to come.
The purpose of easy days is to develop the endurance, strength, and cardiovascular fitness you'll need for the race. You don't want to take these runs so fast that you're sore the next day. At the end of the run, you want to feel like you have the energy to run longer. (Pace: 10:49/mile)
Today is your first long, slow distance run (LSD). These long, slow distance runs are designed to build your endurance, improve aerobic capacity, develop your strength, and get you accustomed to spending hours at a time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. (Pace: 10:49/mile)
Even if you're a confirmed solo runner, it's a good idea to explore running with others. When you know someone is waiting for you, you're not as likely to skip that day's run at the last minute. Plus, you can venture farther afield and at odder hours than you'd feel comfortable doing alone. Pay close attention to your respective paces and levels of fitness so you're not introducing unnecessary tension. You can challenge yourself with your faster friends on days when you want a harder workout and hook up with your slower friends on your easy recovery days. (Pace: 10:49/mile)
Once you've warmed up with 2 miles of easy running, you'll be ready for the following workout: 3x400 at 2:00 pace with 200 easy run recovery 2x600 at 3:00 pace with 200 easy run recovery 2x400 at 2:00 pace with 200 easy run recovery 1 mile easy running
Each Thursday you will be coming off a tiring Wednesday run. We're giving you the option of three to four miles of easy running; let your body tell you what to do. If yesterday's workout has left you a bit sore or tired, opt for the shorter distance. If on the other hand, you're feeling fine, take it to five miles.