San Francisco Half Marathon 16 Week Training Plan - Segment 2

Half Marathon Training Exclusively for the San Francisco Half Marathon August 3, 2008 Adapted from the FIRST Training Plan www.furman.edu/FIRST further details on the website


WEEK 6 May 19 -25
MONDAY REST, TUESDAY 400 meter warm-up, 5X1200 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 8 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 7 May 26 - June 1
MONDAY REST, TUESDAY 400 meter warm-up, 7X800 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 8 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 9 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 8 June 2 - 8
MONDAY REST, TUESDAY 400 meter warm-up, 3X1600 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 10 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 7 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 9 June 9 - 15
MONDAY REST, TUESDAY 400 meter warm-up, 12X400 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 3 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 9 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 10 June 16 - 22
MONDAY REST, TUESDAY 400 meter warm-up, 8X800 (at 10 seconds below your 10K race pace as explained above), WEDNESDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool down, THURSDAY 5 minute warm-up, Tempo Run 5 miles, 5 minute cool-down, FRIDAY 5 minute warm-up Cross Train hard 40-45 minutes, 5 minute cool-down, SATURDAY REST, SUNDAY Warm-up 5 minutes, Run 8 miles at 10K pace (as described above)cool-down 5 minutes

See segment 3 for the rest of the schedule

For the complete training schedule with details contact Stephanie@AskAboutRunning.com or refer to the article from Runners World on the FIRST Training Program.