half marathon training plan1[1]
TRANSCRIPT
Day of week
Type of workout
Warm-up distance
No. of repeats
Distance Heart rate range
Cool-down distance
Total mileage
Week 1Monday Day off/
stretchingStretching
Tuesday Speedy long run
3 miles 141 to 148 3 miles
Wednesday Day off/stretching
Stretching
Thursday Easy Run 6 miles 118 to 124 6 milesFriday Long Run 7 miles 133 to 140 7 milesSaturday Day off/
stretchingStretching
Sunday Long Run 8 miles 133 to 140 8 milesMaximum heart rate 181 24 miles
Week 2Monday Day off/
stretchingStretching
Tuesday Speedy Long Run
3 miles 141 to 148 3 miles
Wednesday Day off/stretching
Stretching
Thursday Long Run 7 miles 133 to 140 7 milesFriday Long Run 8 miles 133 to 140 8 milesSaturday Day off/
stretchingStretching
Sunday Long Run 9 miles 133 to 140 9 milesMaximum heart rate 181 27 miles
Week 3Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Hill Repeats*
1 mile 6 200metres
1.5 miles 3.5 miles
Thursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/
stretchingStretching
Saturday Speedy Long Run
3 miles 141 to 148 3 miles
Sunday Long Run 8 miles 133 to 140 8 milesMaximum heart rate 181 17.5 miles
*Run repeats at a 5km pace on a steep hill (12-18% incline). Jog back to the bottom ofthe hill during the rest period.
Harvey Walden IV’s Half MarathonTraining Plan
Day of week
Type of workout
Warm-up distance
No. of repeats
Distance Heart rate range
Cool-down distance
Total mileage
Week 4Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Hill Repeats*
1 mile 6 200metres
1.5 miles 3.5 miles
Thursday Speedy Long Run
3 miles 141 to 148 3 miles
Friday Day off/stretching
Stretching
Saturday Long Run 7 miles 133 to 140 7 milesSunday Long Run 10 miles 133 to 140 10 miles
Maximum heart rate 181 23.5 milesWeek 5Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Hill Repeats*
1 mile 8 200metres
1.5 miles 3.5 miles
Thursday Speedy Long Run
3 miles 141 to 148 3 miles
Friday Day off/stretching
Stretching
Saturday Long Run 7 miles 133 to 140 7 milesSunday Long Run 11 miles 133 to 140 11 miles
Maximum heart rate 181 24.5 milesWeek 6Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Hill Repeats*
1 mile 8 200metres
1.5 miles 3.5 miles
Thursday Speedy Long Run
3 miles 141 to 148 3 miles
Friday Day off/stretching
Stretching
Saturday Long Run 8 miles 133 to 140 8 milesSunday Long Run 133 to 140 12 miles
Maximum heart rate 181 26.5 miles*Run repeats at a 5km pace on a steep hill (12-18% incline). Jog back to the bottom of the hill during the rest period.
Day of week
Type of workout
Warm-up distance
No. of repeats
Distance Heart rate range
Cool-down distance
Total mileage
Week 7Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Hill Repeats*
1 mile 10 200metres
1.5 miles 4 miles
Thursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/
stretchingstretching
Saturday Speedy Long Run
5 miles 141 to 148 5 miles
Sunday Long Run 7 miles 133 to 140 7 milesMaximum heart rate 181 19 miles
Week 8Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Tempo Run 1 mile 3 miles 152 to 157 1.5 miles 5.5 milesThursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/
stretchingStretching
Saturday Speedy Long Run
4 miles 141 to 148 4 miles
Sunday Long Run 13 miles 133 to 140 13 miles Maximum heart rate 181 25.5 miles
Week 9Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Tempo Intervals**
1 mile 2 2 miles 154 to 159 1.5 miles 6.5 miles
Thursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/
stretchingStretching
Saturday Speedy Long Run
4 miles 141 to 148 4 miles
Sunday Long Run 14 miles 133 to 140 14 milesMaximum heart rate 181 27.5 miles
*Run repeats at a 5km pace on a steep hill (12-18% incline). Jog back to the bottom of the hill during the rest period.**Jog for 3 minutes after each 2 miles
Day of week
Type of workout
Warm-up distance
No. of repeats
Distance Heart rate range
Cool-down distance
Total mileage
Week 10Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Tempo Run 1 mi 4 miles 152 to 157 1.5 miles 6.5 milesThursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/
stretchingStretching
Saturday Speedy Long Run
4 miles 141 to 148 4 miles
Sunday Long Run 15 miles 133 to 140 15 milesMaximum heart rate 181 28.5 miles
Week 11Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Tempo Intervals*
1 mile 2 2 miles 154 to 159 1.5 miles 6.5 miles
Thursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/
stretchingStretching
Saturday Day off/stretching
Stretching
Sunday Race 1 mile 6.2 miles 1.5 miles 9 milesMaximum heart rate 181 18.5 miles
Week 12Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Aerobic Capacity Intervals
1 mile 4 1 mile 158 to 163 1.5 miles 6.5 miles
Thursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/
stretchingStretching
Saturday Speedy Long Run
3 miles 141 to 148 3 miles
Sunday Long Run 15 miles 133 to 140 15 milesMaximum heart rate 181 27.5 miles
** Jog for 3 minutes after each 2 miles Ideally sign up to take part in a 10k race. If you can’t find a race, replace with a Goal Pace Run of between 6 and 10 miles. Include a 1-2 mile warm up and cool down into the workout. Jog for 4 minutes between each mile interval.
Day of week
Type of workout
Warm-up distance
No. of repeats
Distance Heart rate range
Cool-down distance
Total mileage
Week 13Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Tempo Run 1 miles 5 miles 152 to 157 1.5 miles 7.5 milesThursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/
stretchingStretching
Saturday Speedy Long Run
5 miles 141 to 148 5 miles
Sunday Long Run 13 miles 133 to 140 13 milesMaximum heart rate 181 28.5 miles
Week 14Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Aerobic Capacity intervals
1 mile 5 1 mile 158 to 163 1.5 miles 7.5 miles
Thursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/
stretchingSaturday Speedy
Long Run4 miles 141 to 148 4 miles
Sunday Long Run 15 miles 133 to 140 15 milesMaximum heart rate 181 29.5 miles
Week 15Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Tempo Run 1 mile 3 miles 152 to 157 1.5 miles 5.5 milesThursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/
stretchingStretching
Saturday Day off/stretching
Stretching
Sunday Race 6.2 miles 6.5 milesMaximum heart rate 181 15 miles
Jog for 3 minutes 40 seconds between each mileIdeally sign up to take part in a 10k race. If you can’t find a race, replace with a Goal Pace Run of between 6 and 10 miles. Include a 1-2 mile warm up and cool down into the workout.
Day of week
Type of workout
Warm-up distance
No. of repeats
Distance Heart rate range
Cool-down distance
Total mileage
Week 16Monday Day off/
stretchingStretching
Tuesday Day off/stretching
Stretching
Wednesday Aerobic Capacity Intervals
1 mile 4 1 mile 158 to 163 1.5 miles 6.5 miles
Thursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/
stretchingStretching
Saturday Easy Run 3 miles 118 to 124 3 milesSunday Goal Pace 1 mile 4 miles 154 to 159 1.5 miles 6.5 miles
Maximum heart rate 181 19 milesWeek 17Monday Day off/
stretchingStretching
Tuesday Day off/ stretching
Stretching
Wednesday Aerobic Capacity Intervals
1 mile 3 1 mile 158 to 163 1.5 miles 5.5 miles
Thursday Easy run 3 miles 118 to 124 3 milesFriday Day off/
stretchingStretching
Saturday Easy run 3 miles 118 to 124 3 milesSunday Goal pace 1 mile 3 miles 154 to 159 1.5 miles 5.5 miles
Maximum heart rate 181 17 milesWeek 17Monday Day off/
stretchingStretching
Tuesday Day off/ stretching
Stretching
Wednesday Tempo run 1 mile 2 miles 152 to 157 1.5 miles 4.5 milesThursday Easy run 3 miles 118 to 124 3 milesFriday Day off/
stretchingStretching
Saturday Day off/ stretching
Stretching
Sunday Race!! 13.1 miles 154 to 159Maximum heart rate 181 21 miles
Jog for 3 minutes 20 seconds between each mile