My Runner's World Half-Marathon Training Plan

Runner's World Smart Coach devised this training plan, with only 6 weeks left before the race!

Your current race time is: 1:06:43 for a 10 K Your distance training goal is: Half-Marathon You currently train: 16-20 miles/week How hard you want to train: Moderate Your long-run day: Saturday Your training program Starts: Monday, 11/27/2006 and Ends: Sunday, 1/7/2007 Length of your training schedule: 6 weeks

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total 1 11/27 12/3 Easy Run Dist: 2mi @12:40 Rest / XT Tempo Run Dist: 5mi, inc Warm; 3mi@11:01; Cool Easy Run Dist: 2mi @12:40 Rest / XT Long Run Dist: 7mi @12:40 Rest / XT 16 miles 2 12/4 12/10 Easy Run Dist: 3mi @12:40 Rest / XT Speedwork Dist: 5mi, inc Warm; 2x1600@10:24 w/800 jogs; Cool Easy Run Dist: 2mi @12:40 Rest / XT Long Run Dist: 7mi @12:40 Rest / XT 17 miles 3 12/11 12/17 Easy Run Dist: 3mi @12:40 Rest / XT Tempo Run Dist: 5mi, inc Warm; 3mi@11:01; Cool Easy Run Dist: 2mi @12:40 Rest / XT Long Run Dist: 8mi @12:40 Rest / XT 18 miles 4 12/18 12/24 Easy Run Dist: 3mi @12:40 Rest / XT Tempo Run Dist: 6mi, inc Warm; 4mi@11:07; Cool Easy Run Dist: 2mi @12:40 Rest / XT Long Run Dist: 8mi @12:40 Rest / XT 19 miles 5 12/25 12/31 Easy Run Dist: 2mi @12:33 Rest / XT Speedwork Dist: 7mi, inc Warm; 3x1600@10:18 w/800 jogs; Cool Easy Run Dist: 2mi @12:33 Rest / XT Long Run Dist: 9mi @12:33 Rest / XT 20 miles 6 1/1 1/7 Rest / XT Easy Run Dist: 3mi @12:40 Easy Run Dist: 3mi @12:40 Tempo Run Dist: 5mi, inc Warm; 3mi@11:01; Cool Rest / XT Rest / XT Race Day Dist: Half-Marathon Good Luck! 24 mile

Legend
Workouts:	All runs are Easy, Long, Tempo, or Speedwork
Dist:	Total miles for the day
Dist/Time:	9mi @ 9:11 means "Run 9 miles at 9:11 pace."
Warm/Cool:	Warmup or Cooldown. Generally 1 mile each. However, on some days, you must run extra Warm and Cool to reach your distance for the day.
Speedwork:	"6x800@3:47 w/400 jogs" means "Run 6 repeats of 800 meters each, with a 400-meter recovery jog after each repeat."
Rest/XT:	Take a rest day, or do moderate cross-training activity.
m:	Meters
mi:	Miles