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 11 June 23 - 29
MONDAY REST, TUESDAY 400 meter warm-up, 4X1600 (at 10 seconds below your 10K race pace as explained in segment 1), 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 10 miles at 10K pace (as described above) cool-down 5 minutes
WEEK 12 June 30 - July 6
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 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 13 July 7 - 13
MONDAY REST, TUESDAY 400 meter warm-up, 6X1200 (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 10 miles at 10K pace (as described above)cool-down 5 minutes
WEEK 14 July 14 - 20
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 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 15 July 21 - 27
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 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 5 miles at 10K pace (as described above)cool-down 5 minutes.
WEEK 16 July 28 - August 3
MONDAY REST, TUESDAY 30 minutes easy running with 5-60 meter bursts, WEDNESDAY Cross train easy for 30 - 45 minutes, THURSDAY 20 minutes easy with 3 - 4 pick-ups, FRIDAY Cross train easy 30 - 45 minutes, SATURDAY REST, SUNDAY Run like the wind!
* The days of the schedule can be moved around to fit YOUR SCHEDULE
Lake Merritt, Where Does WOW Meet?
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*Lake Merritt - Meet at 8:00 in front of Children’s Fairyland at 699
Bellevue Ave. Oakland*
The WOW Team meets at Lake Merritt starting at Fairyland. One t...
14 years ago