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8-Week Half-marathon Training Schedule
For Advanced Runners*
| WEEK |
DATES |
SAT (LSDs) |
SUN |
MON |
TUES |
WED |
THURS |
FRI |
| 1 |
|
8 |
6 |
4 |
6 x 400m |
4 |
:45 tempo |
REST |
| 2 |
|
10 |
6 pace |
4 |
6 x hill |
4 |
:45 tempo |
REST |
| 3 |
|
11 |
6 |
5 |
:45 tempo |
5 |
5 pace |
REST |
| 4 |
|
12 |
6 pace |
5 |
6 x 600m |
5 |
:45 tempo |
REST |
| 5 |
|
10 |
6 |
5 |
6 x hill |
5 |
:40 tempo |
REST |
| 6 |
|
14 |
6 pace |
4 |
:30 tempo |
4 |
4 pace |
REST |
| 7 |
|
8 |
4 |
REST |
4 |
2 |
REST |
REST |
| 8 |
|
Jog 1mile |
Event: __________________________________ Date: ___________
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Always consult with your health care provider before starting any exercise program.
* Advanced/Intermediate runners should have completed at least 1 to 2 full marathons and/or have consistently been running
for 20 or more weeks. This schedule is designed for those who wish to incorporate a more structured weekday workouts
for an increased fitness level. - This schedule is oriented toward advanced runners.
Legend
LSD - Long Slow Distance (1 to 2 minutes/per mile slower than marathon pace)
pace - marathon pace
tempo - 10K pace
Workout Description
Track** - Run at 5K pace w/jog or walk 2 to 3 minutes between each repetition
Hill repeats** - Find a 200-400 meters long. Run uphill repeats, jogging back down between repeats
Tempo runs - Start slow, push pace 10 to 15 minutes into the run. Finish last 5 minutes running easy. At peak, running near 10K pace
**warm up and cool down of 1 to 2 miles
Hill repeats and tempo runs are NOT designed for speed. Instead, one should concentrate on maintaining the best running form, (posture/mid-foot landing, shoulders, jaw, arms relaxed, etc.) during these exercises.
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