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Here's your individualized training program:
Your current race time is: 1:07:00 for a 10 K
Your distance training goal is: Half-Marathon
You currently train: 11-15 miles/week
How hard you want to train: Hard
Your long-run day: Sunday
Your training program Starts: Monday, 9/11/2006 and Ends: Sunday, 12/3/2006
Length of your training schedule: 12 weeks
|
| Wk |
Date |
Mon |
Tues |
Weds |
Thurs |
Fri |
Sat |
Sun |
Total |
| 1 |
9/11
9/17 |
Rest
/ XT |
Easy Run
Dist: 2mi
@12:43 |
Rest
/ XT |
Tempo Run
Dist: 5mi, inc
Warm; 3mi@11:04; Cool |
Rest
/ XT |
Rest
/ XT |
Long Run
Dist: 6mi
@12:43 |
13 miles |
| 2 |
9/18
9/24 |
Rest
/ XT |
Easy Run
Dist: 2mi
@12:43 |
Rest
/ XT |
Speedwork
Dist: 5mi, inc
Warm; 2x1600@10:27
w/800 jogs; Cool |
Rest
/ XT |
Rest
/ XT |
Long Run
Dist: 6mi
@12:43 |
13 miles |
| 3 |
9/25
10/1 |
Rest
/ XT |
Easy Run
Dist: 2mi
@12:43 |
Rest
/ XT |
Tempo Run
Dist: 5mi, inc
Warm; 3mi@11:04; Cool |
Rest
/ XT |
Rest
/ XT |
Long Run
Dist: 7mi
@12:43 |
14 miles |
| 4 |
10/2
10/8 |
Rest
/ XT |
Easy Run
Dist: 4mi
@12:43 |
Rest
/ XT |
Easy Run
Dist: 4mi
@12:43 |
Rest
/ XT |
Rest
/ XT |
Easy Run
Dist: 4mi
@12:43 |
12 miles |
| 5 |
10/9
10/15 |
Rest
/ XT |
Easy Run
Dist: 2mi
@12:35 |
Rest
/ XT |
Tempo Run
Dist: 6mi, inc
Warm; 4mi@11:03; Cool |
Easy Run
Dist: 2mi
@12:35 |
Rest
/ XT |
Long Run
Dist: 7mi
@12:35 |
17 miles |
| 6 |
10/16
10/22 |
Rest
/ XT |
Easy Run
Dist: 2mi
@12:35 |
Rest
/ XT |
Speedwork
Dist: 7mi, inc
Warm; 3x1600@10:20
w/800 jogs; Cool |
Easy Run
Dist: 2mi
@12:35 |
Rest
/ XT |
Long Run
Dist: 8mi
@12:35 |
19 miles |
| 7 |
10/23
10/29 |
Rest
/ XT |
Easy Run
Dist: 3mi
@12:35 |
Rest
/ XT |
Tempo Run
Dist: 6mi, inc
Warm; 4mi@11:03; Cool |
Easy Run
Dist: 2mi
@12:35 |
Rest
/ XT |
Long Run
Dist: 8mi
@12:35 |
19 miles |
| 8 |
10/30
11/5 |
Rest
/ XT |
Easy Run
Dist: 5mi
@12:35 |
Rest
/ XT |
Easy Run
Dist: 5mi
@12:35 |
Rest
/ XT |
Rest
/ XT |
Easy Run
Dist: 5mi
@12:35 |
15 miles |
| 9 |
11/6
11/12 |
Rest
/ XT |
Easy Run
Dist: 2mi
@12:28 |
Rest
/ XT |
Tempo Run
Dist: 7mi, inc
Warm; 5mi@11:03; Cool |
Easy Run
Dist: 2mi
@12:28 |
Rest
/ XT |
Long Run
Dist: 9mi
@12:28 |
20 miles |
| 10 |
11/13
11/19 |
Rest
/ XT |
Easy Run
Dist: 3mi
@12:28 |
Rest
/ XT |
Speedwork
Dist: 8mi, inc
Warm; 4x1600@10:14
w/800 jogs; Cool |
Easy Run
Dist: 2mi
@12:28 |
Rest
/ XT |
Long Run
Dist: 9mi
@12:28 |
22 miles |
| 11 |
11/20
11/26 |
Rest
/ XT |
Easy Run
Dist: 3mi
@12:28 |
Rest
/ XT |
Tempo Run
Dist: 7mi, inc
Warm; 5mi@11:03; Cool |
Easy Run
Dist: 3mi
@12:28 |
Rest
/ XT |
Long Run
Dist: 10mi
@12:28 |
23 miles |
| 12 |
11/27
12/3 |
Rest
/ XT |
Easy Run
Dist: 2mi
@12:28 |
Rest
/ XT |
Tempo Run
Dist: 5mi, inc
Warm; 3mi@10:51; Cool |
Rest
/ XT |
Rest
/ XT |
Race Day
Dist: Half-Marathon
Good Luck! |
20 miles |
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| 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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