24 November 2006

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
111/27
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
212/4
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
312/11
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
412/18
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
512/25
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
61/1
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

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1 Comments:

Blogger Kt said...

Hi Dolly! I was just visiting.. wondering where you got this training plan from... looks like a pretty good plan! I hope your holiday was well with Steve and all.. sometimes it's wierd to think that I don't know you-- hmmm interesting how things come along... I hope you have a good Sunday.. God bless.

26 November, 2006 13:43  

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