The Perfect 10 Half-Marathon For Newbies

Day Cycle 1:

  1. Tempo Run – 15 minute warmup, 20 minute half-marathon pace, 15 minute cooldown
  2. Rest of cross-train
  3. 3 mile easy
  4. Speedwork: 3 Yasso 800s
  5. Cross-train
  6. 3 mile easy
  7. 4 mile easy
  8. LSD: 4-5 miles
  9. Rest
  10. 3 mile easy

Day Cycle 2:

  1. Tempo Run: 15 minute warmup, 25 minute half-marathon pace, 15 minute cooldown
  2. Rest or cross-train
  3. 4 mile easy
  4. Speedwork: 4 Yasso 800s
  5. Cross-train
  6. 3 mile easy
  7. 4 mile easy
  8. LSD: 5-7 miles
  9. Rest
  10. 3 mile easy

Day Cycle 3:

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

Day Half-Marathon Taper:

  1. Tempo: 10 minute warmup, 15 minute half-marathon pace, 15 minute cooldown
  2. Cross-train
  3. 4 mile easy
  4. Track: 2 Yasso 800s
  5. Cross-train
  6. 3 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.

Advertisements

One thought on “The Perfect 10 Half-Marathon For Newbies

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: