Novice Training for a Half Marathon

Kaiser is on February 1, 2009. Here is a 16 week program for novice runners. Go for it!

Novice 16-Week Half Marathon Training Plan
The goal is to FINISH

WEEK 1
MONDAY REST
TUESDAY Walk/Run 30 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 35 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 40 minutes run/walk
Total time 2 hours, 25 minutes

WEEK 2
MONDAY REST
TUESDAY Walk/Run 35 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 35 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 45 minutes run/walk
Total time 2hours, 35 minutes

WEEK 3
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 35 minutes
FRIDAY Rest or cross train
SATURDAY 45 minutes run/walk
SUNDAY 50 minutes run/walk
Total time 2 hours, 50 minutes

WEEK 4
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 35 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 55 minutes run/walk
Total time 2 hours, 50 minutes

WEEK 5
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 35 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 65 minutes run/walk
Total time 3 hours

WEEK 6
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 70 minutes run/walk
Total time 3 hours, 10 minutes

WEEK 7
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 70 minutes run/walk
Total time 3 hours, 10 minutes

WEEK 8
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 80 minutes run/walk
Total time 3 hours, 20 minutes

WEEK 9
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 80 minutes run/walk
Total time 3 hours, 20 minutes

WEEK 10
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 100 minutes run/walk
Total time 3 hours, 40 minutes

WEEK 11
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 2 hours run/walk
Total time 4 hours

WEEK 12
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 2 hours, 20 minutes run/walk (or 13.1 miles if you get there before time runs out)
Total time 4 hours, 20 minutes

WEEK 13
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 2 hours, 40 minutes run/walk (or 13.1 miles if you get there before time runs out)
Total time 4 hours, 40 minutes

WEEK 14
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 3 hours run/walk (or 13.1 miles if you get there before time runs out)
Total time 5 hours

WEEK 15
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 40 minutes
FRIDAY Rest or cross train
SATURDAY 40 minutes run/walk
SUNDAY 3 hours run/walk (or 13.1 miles if you get there before time runs out)
Total time 5 hours

WEEK 16
MONDAY REST
TUESDAY Walk/Run 40 minutes
WEDNESDAY Rest or cross train
THURSDAY Walk/Run 30 minutes
FRIDAY Walk/Run 20 minutes
SATURDAY Rest or Walk/Run 10 minutes
SUNDAY Run/Walk Like The Wind! CONGRATULATIONS!

Details

Saturday/Sunday Reversal
Most weeks you may reverse Saturday/Sunday workouts depending on your personal schedule.

*Max means the maximum number of minutes you should be working out.

**Cross-Training refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the benefits of cross training is that it uses different muscle groups and provides a change of “pace”.

***Maximum Effort refers to your personal maximum level of effort. You should be going “all-out” for the time described. This means moving as hard as you can while allowing yourself to finish the duration of time described. The purpose is to strengthen your muscles and increase your ability to run fast.

****Tempo Runs push you to run at a pace that’s close to your race pace, not the long slow distance that we often do on our long runs. During the tempo portion of your training, run/walk hard as if you were in a short race. To be able to finish several miles at tempo pace you need to try it to see what it feels like. You’re simulating a race so it should feel difficult!


Stretching

Always allow time for stretching after you run or walk.

Train for the US Women's 10K on November 2, 2008

8 Week Novice Training Schedule to Run Your First 10K (6.2 Miles)*

Compliments of The WOW Team – Join Us for Training

The WOW Team – Fit Women of the World Run Your First 10K

WEEK 1
__MONDAY REST
__TUESDAY 10 minute warm-up, ½ mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 15 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk/run 20 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 50 minutes – Warm-up 5 minutes, steady for 35 minutes, cool-down for 10 minutes

Note: Workouts can be a combination of walking and running. The middle workout portion should be walking or running with effort. This is
to increase your stamina and strength.

Check off your completed work-out every day. You’ll feel great when you do this!

WEEK 2
__MONDAY REST
__TUESDAY 10 minute warm-up, ½ mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 15 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk/run 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 55 minutes – Warm-up 5 minutes, steady for 35 minutes, cool-down for 15 minutes

WEEK 3
__MONDAY REST
__TUESDAY 10 minute warm-up, ½ mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 15 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 55 minutes – Warm-up 5 minutes, steady for 40 minutes, cool-down for 10 minutes

WEEK 4
__MONDAY REST
__TUESDAY 10 minute warm-up, ½ mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 20 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 60 minutes – Warm-up 5 minutes, steady for 40 minutes, cool-down for 15 minutes

WEEK 5
__MONDAY REST
__TUESDAY 10 minute warm-up, 3/4 mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 20 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 60 minutes – Warm-up 5 minutes, steady for 45 minutes, cool-down for 10 minutes

WEEK 6
__MONDAY REST
__TUESDAY 10 minute warm-up, 3/4 mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 25 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Complete a 10K course at whatever pace you need

WEEK 7
__MONDAY REST
__TUESDAY 10 minute warm-up, 3/4 mile hard, 2 minutes rest, repeat 4 times, cool down 10 minutes
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__THURSDAY 10 minute warm-up, Run 25 minutes brisk, cool down 10 minutes
__FRIDAY REST or walk 30 minutes easy
__SATURDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__SUNDAY Workout total 70 minutes – Warm-up 5 minutes, steady for 50 minutes, cool-down for 15 minutes

WEEK 8
__MONDAY REST
__TUESDAY Run/Walk for 30 minutes total, 5 minutes warm-up, 10 minutes hard, 15 minutes cool-down
__WEDNESDAY Complimentary Cross train for 30 – 60 minutes (include stretching and strengthening)
__ THURSDAY Warm-up 5 minutes, Run steady and hard for 2 miles, cool-down 5 minutes
__FRIDAY REST
__SATURDAY Walk 20 minutes easy (to calm those nerves)
__SUNDAY WALK/RUN YOUR RACE!! (Walk as much as you need to) Go the distance!! Hurrah!!


Details
For first time 10K competitors. This training assumes that you have already done a 5K race. You already know what it’s like to be in a competition. Now you are building up your strength, endurance, and distance. You CAN DO THIS!!

When the schedule says “steady” this means pace yourself to go the distance. Your longest distance will be 50 minutes. Do this at a steady pace. Use a pedometer or mileage markers to help you get used to the pace.

When the schedule says “fast or brisk” make your pace FAST meaning it is not easy to talk, and you should be breathing HARD – not
gasping for air but deep and full breathing – no long conversations at this time.

When the schedule says “hard” you should not be able to carry on a conversation, at all.

Cross Training (X-Training) refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the
benefits of cross training is that it uses different muscle groups and provides a change of “pace”.

Stretching
Always allow time for stretching…dynamic before your workout and static after you run! Find Stretches to go with your workout at our
website TheWeeklyPepTalk.com

http://TheWeeklyPepTalk.com & http://ALTBgo.blogspot.com Stephanie@AskAboutRunning.com Copyright 2007 – 2008 All Rights Reserved

The WOW Team is a division of ALTB International, Inc. 58 West Portal, Suite 227, San Francisco, CA 94127 (415) 682-8819

San Francisco Half Marathon Training Schedule - Segment 3

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

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.

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

The San Francisco Marathon 16 Week Marathon Training Plan

Exclusively for the San Francisco Marathon August 3, 2008 Adapted from the FIRST Training Plan www.furman.edu/FIRST further details are available 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 10 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 12 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 13 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 10 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 14 miles at 10K pace (as described above)cool-down 5 minutes

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 15 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 17 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 13 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 18 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 15 miles at 10K pace (as described above)cool-down 5 minutes

WEEK 11 June 23 - 29
MONDAY REST, TUESDAY 400 meter warm-up, 4X1600 (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 20 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 15 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 20 miles at 10K pace (as described above) cool-down 5 minutes

* The days of the schedule can be moved around to fit YOUR SCHEDULE

For the complete training schedule with details contact Stephanie@AskAboutRunning.com

Training Details and Explanations

Details
Saturday/Sunday Reversal - Most weeks you may reverse Saturday/Sunday workouts depending on your personal schedule.

*Max means the maximum number of minutes you should be running. If you run 3 miles faster than 30 minutes, keep going for 30 minutes. If you run 3 miles slower than 30 minutes, stop at 30 minutes.

**Cross-Training refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the benefits of cross training is that it uses different muscle groups and provides a change of “pace”.

***Maximum Effort refers to your personal maximum level of effort. You should be going “all-out” for the time described. This means running (sprinting) as hard as you can while allowing yourself to finish the duration of time described. The purpose is to strengthen your muscles and increase your ability to run fast.

****Tempo Runs push you to run at a pace that’s close to your race pace, not the long slow distance that we often hear about. During the tempo portion of your training run, run hard as if you were running a short race. To be able to finish several miles at tempo pace you need to try it to see what it feels like. You’re simulating a race so it should feel difficult!

Stretching - Always allow time for stretching after you run or walk.

This training schedule is courtesy of Ask About Running (ALTB International, Inc.). Copyright and all rights reserved 2008.