San Francisco Half Marathon Training Schedule - Segment 1

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 1 April 14 - 20
MONDAY REST*, TUESDAY 400 meter warm-up, 8X400 at 15 seconds below your 10K race pace or 2’15”/lap (if you don’t know your 10 K pace), 400 meter cool-down between laps and at the end of the session 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 5 miles at 10K pace plus 60 – 75 seconds. (i.e. 9 minute 10K pace run 10 – 10’15” long run, cool-down 5 minutes

WEEK 2 April 21 - 27
MONDAY REST, TUESDAY 400 meter warm-up, 4X1200 at 10 seconds below your 10K race pace or 2’20”/lap (if you don’t know your 10 K pace), 400 meter cool-down between each 1200, 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 6 miles at 10K pace plus 60 – 75 seconds. (i.e. 9 minute 10K pace run 10 – 10’15” long run, cool-down 5 minutes

WEEK 3 April 28 - May 4
MONDAY REST, TUESDAY 400 meter warm-up, 6X800 (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 7 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 4 May 5 - 11
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 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 5 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 5 May 12 - 18
MONDAY REST, TUESDAY 400 meter warm-up, 10X400 (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 7 miles at 10K pace (as described above)cool-down 5 minutes