The Twelve-Mile Run Plan

by Stew Smith

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

The above chart 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.

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

Option #1 

-
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 stew@stewsmith.com.


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