Training plans call for running 1-2 key workouts per week. Plans include primary and secondary key workouts. Primary workouts stress your body in a way gets you ready for your specific race. Secondary workout focus more on speed and help support your next primary workout.
Guidelines
- Run 2-5 days per week
- Space your key workouts so that you have at lease 48-72 hours recovery between key workouts
- Key workouts should begin with 1/2 mile to 1 mile warmup
- Run the second key workout only if you are feeling completely recovered
- On the non-key workout days rest, walk, cross-train, or run easy 20-60 min
- You can substitute a race of approximate workout length for a key workout
- Run key workouts at maximum speed and intensity
- Start at a pace that allows you to finish faster than you started
- On your easy runs, incorporate occasional 10-20 second sprints during the course of your run. Include 1-2 sprints per mile
Half-Marathon
The half-marathon training plan assumes that you can run at least 6 miles.
Primary Key Workouts
- 6-10 mile time trials
- 7-10 x 1 mile w/ 1 min rest
- 3-5 x 2 mile w/ 2 min rest
Secondary Key Workouts
- 6 x 1/2 mile w/ 1 min rest
- 3 x 1 mile w/ 3 min rest
- 3-4 mile time trial
Week | Key Workout 1 | Key Workout 2 (optional) |
---|---|---|
1 | 10k time trial | 6 x 1/2 mile w 1 min rest |
2 | 7 x 1 mile w 1 min rest | 3 x 1 mile w 3 min rest |
3 | 3 x 2 mile w 2 min rest | 3-4 mile time trial |
4 | 8 x 1 mile w 1 min rest | 6 x 1/2 mile w 1 min rest |
5 | 4 x 2 mile w 2 min rest | 3 x 1 mile w 3 min rest |
6 | 8-10 mile time trial | 3-4 mile time trial |
7 | 4 x 2 mile w 2 min rest | 6 x 1/2 mile w 1 min rest |
8 | 8 x 1 mile w 1 min rest | 3 x 1 mile w 3 min rest |
9 | 4-5 x 2 mile w 2 min rest | 3-4 mile time trial |
10 | 8-10 mile time trial | 6 x 1/2 mile w 1 min rest |
11 | 4-5 x 2 mile w 2 min rest | 4 miles at half-marathon pace |
12 | Half-Marathon Race |
could you clarify the key workout 2
when you say 6 x1/2 mile with i min rest is that sprinting 6 1/2 mile intervals with one minute rest/walking between each of six sets?
thanks!! formal training is new to me. i have always just winged it but have overtrained
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You are correct! You don’t have to sprint though, it should be close to your 5k pace.
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Aaron,
On the longer key workout repeats (i.e. 4 x 2 mile), are we looking for “marathon” pace or faster? I know we’re not doing threshold/5k pace due to the short rest. Thanks!
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Yes. More like half marathon to 10 mile pace.
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