The chart below is a 12-week plan to build up to a half-marathon. It is not designed for beginners, but rather intermediate runners who already run 10-15 miles a week.
The focus is to run shorter and faster runs during the week and a long, slower run at a comfortable pace on the weekend. Eventually, the two methods should meet, and your longer, slower pace is actually faster than before.
|
Weeks |
Run #1 |
Run #2 |
Run #3 |
Run #4 |
Run #5 |
|
1 |
1 mile |
1 mile INT |
1 mile |
1 mile |
1 mile |
|
2 |
2 miles |
2 miles INT |
2 miles |
2 miles |
2 miles |
|
3 |
3 miles |
3 miles INT |
3 miles |
3 miles |
3 miles |
|
4 |
4 miles |
2 miles INT |
3 miles |
4 miles |
4 miles |
|
5 |
2 miles |
3 miles INT |
4 miles |
3 miles |
5 miles |
|
6 |
3 miles |
2 miles INT |
4 miles |
3 miles |
6 miles |
|
7 |
4 miles |
3 miles INT |
5 miles |
2 miles |
7 miles |
|
8 |
1 mile |
3 miles INT |
5 miles |
2 miles |
8 miles |
|
9 |
2 miles |
2 miles INT |
5 miles |
2 miles |
9 miles |
|
10 |
3 miles |
3 miles INT |
4 miles |
3 miles |
10 miles |
|
11 |
3 miles |
4 miles INT |
4 miles |
3 miles |
11 miles |
|
12 |
1 mile |
4 miles INT |
3 miles |
3 miles |
12 miles |
Run #1: Fast-paced run (usually 1-4 miles)
Run #2: Interval runs. Break up the distance into quarter-, half- and one-mile repeats (your choice of pace and distance). Mix in some leg PT on any runs that you do that are quarter- and half-mile repeats: For instance:
Repeat 3-4 times.
-
Run a half-mile or quarter-mile at your goal pace.
-
Squats 20
-
Lunges 10/leg
Run #3: Fast-paced run (usually 1-5 miles)
Run #4: Optional non-impact day or run the distance listed (regular pace)
Option #1
-
Swim 1,000-1,500 meters (any stroke)
-
Try 100, 200, 300, 400 and 500 meters = 1,500 meters
Option #2: Hypoxic pyramid
2, 4, 6, 8, 10, 12, 10, 8, 6, 4, 2 x 100 meters
Option #3: Lifecycle bike pyramid
Manual mode/levels 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 until failure. Repeat in reverse order, holding each level for one minute.
Run #5: The long pace run (usually done on the weekend).
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
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