The Perfect 10 Half-Marathon For Seasoned Runners

Day      Cycle 1:

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

Day      Cycle 2:

  1. Tempo Run: 15 minute warmup, 25 minute half-marathon pace, 15 minute cooldown
  2. Rest of Cross-train
  3. 5 mile easy
  4. Speedwork: 12 x 400
  5. Cross-train
  6. 5 mile easy
  7. 5 mile easy
  8. LSD: 10-12 miles
  9. Rest
  10. 5 mile easy

Day      Cycle 3:

  1. Tempo Run: 15 minute warmup, 35 minute half-marathon pace, 15 minute cooldown
  2. Cross-train
  3. 5 mile easy
  4. Speedwork: 3 1-mile repeats
  5. Cross-train
  6. 5 mile easy
  7. 5 mile easy
  8. LSD: 12-15 miles
  9. Rest
  10. 5 mile easy

Day      Half-Marathon Taper:

  1. Tempo Run: 12-minute warmup, 20 minute half-marathon pace, 12-minute cooldown
  2. Cross-train
  3. 5 mile easy
  4. Track: 3 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 time, then follow the taper.

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

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One thought on “The Perfect 10 Half-Marathon For Seasoned Runners

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

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