30 Week - 1500 to Half Marathon Personal Best

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 03:22

This program is for those looking to improve their race times from the 1500 meters to the half marathon. This is an ideal program for a high school runner, or just anyone looking to get faster at all distances half marathon and below.

It is recommended that you have access to a tire pulling system, as well as a weight sled on this program.

MAF days can be any modality, to include rowing, running, incline hiking, roller blading, etc. The goal is to pick a modality and then stay at 65-75% of max heart rate for that time period.

Sample Day 1
1:00:00
Easy Aerobic

40-60 minutes of easy running or cross training. Ideally to be in high Zone 2-Low Zone 3 for heart rate. Which will be around 60-70% of known max..

Sample Day 3
1:00:00
1 Hour MAF or OFF as needed

OFF day if needed, otherwise,

This is a pure aerobic specific workout of 1 hour. For this workout you will stay in your MAF zones (180-Age) or 65-75% of max heart rate.

You can choose whatever modality you like. Can be running, rowing, swimming, incline hiking on treadmill, brisk walking, rollerblading, cycling, etc.

Sample Day 4
1:00:00
1 Hour MAF or OFF as needed

OFF day if needed, otherwise,

This is a pure aerobic specific workout of 1 hour. For this workout you will stay in your MAF zones (180-Age) or 65-75% of max heart rate.

You can choose whatever modality you like. Can be running, rowing, swimming, incline hiking on treadmill, brisk walking, rollerblading, cycling, etc.

Sample Day 6
6mi
Wave 6 Miler

6 miles total. 1 mile warmup, then

5 miles , alternating 400 quick, around MTT pace, then settling back in at a pace that is around 90 seconds slower than MTT for the next mile. So essentially you'll be doing 1 mile worth of speed throughout, then 4 miles worth of steady pace. This will end up being 4 rounds.

Sample Day 9
1:00:00
Easy Aerobic

40-60 minutes easy aerobic conditioning. Can be run, tire pull or other modality, aiming to keep heart rate at 65-75% of max

Sample Day 12
1:00:00
Easy Aerobic

40-60 minutes easy aerobic conditioning. Can be run, tire pull or other modality, aiming to keep heart rate at 65-75% of max

Sample Day 16
1:00:00
1 Hour MAF or OFF as needed

OFF day if needed, otherwise,

This is a pure aerobic specific workout of 1 hour. For this workout you will stay in your MAF zones (180-Age) or 65-75% of max heart rate.

You can choose whatever modality you like. Can be running, rowing, swimming, incline hiking on treadmill, brisk walking, rollerblading, cycling, etc.

Dennis Welch
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Endurance Project

This is a coached group of all things endurance training. Whether your goal is to PR a 5k, run your first marathon, complete a 100 mile race, get into Obstacle Course Racing, or take on a triathlon, we are here to help you become a better athlete.