The Pefect 10 Half-Marathon For Hard-Core Runners

Day      Cycle 1:

  1. Tempo Run – 15 minute warmup, 30 minute half-marathon pace, 15 minute cooldown
  2. Rest or cross-train
  3. 6 mile easy
  4. Speedwork: 4 Yasso 800s
  5. Cross-train
  6. 6 mile easy
  7. 6 mile easy
  8. LSD: 8-10 miles
  9. Rest
  10. 6 mile easy

Day      Cycle 2:

  1. Tempo Run: 15 minute warmup, 30 minute half-marathon pace, 15 minute cooldown
  2. Rest or cross-train
  3. 5 mile easy
  4. Speedwork: 5 Yasso 800s
  5. Cross-train
  6. 3 mile easy
  7. 4 mile easy
  8. LSD: 8-10 miles
  9. Rest
  10. 5 mile easy

Day      Cycle 3:

  1. Tempo Run: 15 minute warmup, 40 minute half-marathon pace, 15 minute cooldown
  2. Rest or cross-train
  3. 5 mile easy
  4. Speedwork: 6 Yasso 800s
  5. Cross-train
  6. 5 mile easy
  7. 4 mile easy
  8. LSD: 12-14 miles
  9. Rest
  10. 5 mile easy

Day      Half-Marathon Taper:

  1. Tempo Run: 15 minute warmup, 25 minute half-marathon pace, 15 minute cooldown
  2. Cross-train
  3. 6 mile easy
  4. Track: 4 Yasso 800s
  5. Cross-train
  6. 4 mile easy
  7. Rest
  8. 3 mile easy
  9. Rest
  10. Race Day!

Follow cycles 1, 2, and 3 three times, then follow the taper.

You must start the program 100 days prior to the race date.

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One thought on “The Pefect 10 Half-Marathon For Hard-Core Runners

  1. […] The Perfect 10 Half-Marathon […]

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