Four Day a Week Half Marathon Training Schedule

January 16, 2009

A number of you have asked that I post a generalized training schedule for the half marathon. The following is such a schedule, but I would like to make a few points.

First of all, if you do embark on this program you will note that under the heading Yazoo Training I indicated that you run 800 meters at a “designated pace with a one minute break” (and it must be EXACTLY one minute). I am willing to work with you to establish the pace, but generally speaking the pace is the same as your anticipated marathon time. in other words if you hope to do a marathon in 3 and a half hours your pace for 800 meters will be 3 minutes and 30 seconds. To determine this pace, you can take your anticipated half marathon time, double it and add 10 to 15%.

Next, the Hill repeats is based upon the use of a treadmill. In fact, during the winter I would recommend a treadmill, but ONLY for the purposes of Hill training. This avoids the possibility of sustaining injuries due to slippage. However, when the weather improves you can move outside and there you do the same number of repeats as levels. Remember, a repeat is running up a 6 to 8% hill for 2 minutes and 15 seconds and then returning to the bottom of the hill for a repeat. In Fredericton, Hanson Street is one of the best hills to practice this on.

Sunday Yazoo Training

Monday Strength Training

Tuesday Tempo at Pace faster than race pace

Wednesday Strength Training

Thursday Hills

Repeats – On the Treadmill

Friday Long Slow Distance

Saturday Day Off or Easy!!!! Cross Training

3 Repeats of 800 meters at designated pace with one minute break between each

 

40 minute run – 1 x 10 minute tempo

 

1 minute up to level 4 and back

75 minutes

 

4 Repeats of 800 meters at designated pace with one minute break between each

 

40 minute run – 2 x 5-10 minute tempo

 

1 minute up to level 5 and back

80 minutes

 

5 Repeats of 800 meters at designated pace with one minute break between each

 

50 minute run – 2 x 10 minute tempo

 

1 minute up to level 6 and back

90 minutes

 

6 Repeats of 800 meters at designated pace with one minute break between each

 

50 minute run – 2 x 10 minute tempo

 

1 minute up to level 7 and back

105 minutes

 

6 Repeats of 800 meters at designated pace with one minute break between each

 

60 minute run – 2 x 10-15 minute tempo

 

1 minute up to level 8 and back

110 minutes

 

7 Repeats of 800 meters at designated pace with one minute break between each

 

50 minute run – 2 x 10 minute tempo

 

1 minute up to level 7 and back

115 minutes

 

8 Repeats of 800 meters at designated pace with one minute break between each

 

50 minute run – 2 x 10-15 minute tempo

 

1 minute up to level 6 and back

120 minutes

 

7 Repeats of 800 meters at designated pace with one minute break between each e

 

60 minute run – 2 x 15 minute tempo

 

1 minute up to level 7 and back

95 minutes

 

6 Repeats of 800 meters at designated pace with one minute break between each

 

50 minute run – 2 x 15 minute tempo

 

1 minute up to level 8 and back

110 minutes

 

7 Repeats of 800 meters at designated pace with one minute break between each

 

50 minute run – 2 x 15 minute tempo

 

1 minute up to level 7 and back

120 minutes

 

8 Repeats of 800 meters at designated pace with one minute break between each

 

50 minute run – 2 x 15 minute tempo

 

1 minute up to level 6 and back

130 minutes

 

7 Repeats of 800 meters at designated pace with one minute break between each

 

50 minute run – 2 x 15 minute tempo

 

1 minute up to level 7 and back

120 minutes

 

8 Repeats of 800 meters at designated pace with one minute break between each

 

50 minute run – 2 x 15 minute tempo

 

1 minute up to level 6 and back

135 minutes

 

7 Repeats of 800 meters at designated pace with one minute break between each

 

60 minute run – 1 x 15 minute tempo

 

1 minute up to level 5 and back

Taper Begins120 minutes

 

4 Repeats of 800 meters at designated pace with one minute break between each

 

25 minute run – 1 x 15 minute tempo

 

1 minute up to level 4 and back

75 minutes

 

2 Repeats of 800 meters at designated pace with one minute break between each

 

No Tempo Run – 25 minute easy run

 

1 minute up to level 3 and back

60 minutes

 

Race Day

12.06 Celebrate

 

 

 

 

 


New Years Offer

January 2, 2009

Check out the video below for a great runners deal….

screen-image-of-video