The chart below is a twelve week plan to build up to a half-marathon. It is not designed for beginners, but rather intermediate runners who run 10-15 miles a week already.
The focus is to run shorter and faster runs in the week and a long slower run at a comfortable pace on the weekend. Eventually the two methods should meet and your longer, slower pace is actually faster than before.
|Weeks||Run #1||Run #2||Run #3||Run #4||Run #5|
|1||1 mile||1 mile INT||1 mile||1 mile||1 mile|
|2||2 miles||2 miles INT||2 miles||2 miles||2 miles|
|3||3 miles||3 miles INT||3 miles||3 miles||3 miles|
|4||4 miles||2 miles INT||3 miles||4 miles||4 miles|
|5||2 miles||3 miles INT||4 miles||3 miles||5 miles|
|6||3 miles||2 miles INT||4 miles||3 miles||6 miles|
|7||4 miles||3 miles INT||5 miles||2 miles||7 miles|
|8||1 mile||3 miles INT||5 miles||2 miles||8 miles|
|9||2 miles||2 miles INT||5 miles||2 miles||9 miles|
|10||3 miles||3 miles INT||4 miles||3 miles||10 miles|
|11||3 miles||4 miles INT||4 miles||3 miles||11 miles|
|12||1 mile||4 miles INT||3 miles||3 miles||12 miles|
Run #1 - Fast paced run - usually 1-4 miles
Run #2 - Interval runs - break up the distance into 1/4 mile, 1/2 mile and 1 mile repeats - your choice on pace and distance - mix in some leg PT on any runs that you do that are 1/4 and 1/2 mile repeats: For instance:
- Repeat 3-4 times
- Run 1/2 mile or 1/4 mile at goal pace
- Squats - 20
- Lunges - 10/leg
Run # 3 - Fast paced run - usually 1-5 miles
Run #4 - Optional non-impact day or run the distance listed - regular pace
- Swim 1000-1500m - any stroke
- Try 100m, 200m, 300, 400m, 500m = 1500m
Option #2 - Hypoxic pyramid
- 1200m - 2,4,6,8,10,12,10,8,6,4,2 x 100m
Option #3 - LifeCycle Bike Pyramid
- Manual mode / levels 1,2,3,4,5,6,7,8,9,10 until failure, repeat in reverse order holding each level for 1:00
Run #5 - Is the long pace run - usually done on the weekend.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at firstname.lastname@example.org.
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