Distance Training Schedule
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RoseTears143
Posts: 1,121 Member
If anyone is interested, I'm sharing the training schedule I will be using to work up to running half-marathon distance by the end of September. There are 64 total workouts (4 runs per week) to help with increasing distance which is pretty handy.
Easy pace means just that, running slowly at a pace where you could hold a conversation. You can never run too slow! Race pace is the pace you'd like to be able to run the whole race in. Start slow and finish strong.
Week 1: Tues - 3 miles easy pace; Thurs - 3 miles easy pace; Sat - 3 miles easy pace; Sun - 5 mile race pace
Week 2: Tues - 3 miles easy pace; Thurs - 4 miles easy pace; Sat - 3 miles easy pace; Sun - 5 mile race pace
Week 3: Tues - 3 miles easy pace; Thurs - 4 miles easy pace; Sat - 3 miles easy pace; Sun - 6 mile race pace
Week 4: Tues - 3 miles easy pace; Thurs - 4 miles easy pace; Sat - 3 miles easy pace; Sun - 6 mile race pace
Week 5: Tues - 3 miles easy pace; Thurs - 4 miles easy pace; Sat - 4 miles easy pace; Sun - 6 mile race pace
Week 6: Tues - 4 miles easy pace; Thurs - 4 miles easy pace; Sat - 4 miles easy pace; Sun - 7 mile race pace
Week 7: Tues - 4 miles easy pace; Thurs - 5 miles easy pace; Sat - 4 miles easy pace; Sun - 8 mile race pace
Week 8: Tues - 4 miles easy pace; Thurs - 4 miles easy pace; Sat - 4 miles easy pace; Sun - 6 mile race pace
Week 9: Tues - 4 miles easy pace; Thurs - 5 miles easy pace; Sat - 5 miles easy pace; Sun - 9 mile race pace
Week 10: Tues - 4 miles easy pace; Thurs - 6 miles easy pace; Sat - 5 miles easy pace; Sun - 10 mile race pace
Week 11: Tues - 4 miles easy pace; Thurs - 5 miles easy pace; Sat - 5 miles easy pace; Sun - 11 mile race pace
Week 12: Tues - 4 miles easy pace; Thurs - 5 miles easy pace; Sat - 5 miles easy pace; Sun - 12 mile race pace
Week 13: Tues - 4 miles easy pace; Thurs - 5 miles easy pace; Sat - 5 miles easy pace; Sun - 13 mile race pace
Week 14: Tues - 4 miles easy pace; Thurs - 5 miles easy pace; Sat - 5 miles easy pace; Sun - 8 mile race pace
Week 15: Tues - 4 miles easy pace; Thurs - 4 miles easy pace; Sat - 3 miles easy pace; Sun - 5 mile easy pace
Week 16: Tues - 3 miles easy pace; Wed - 3 miles easy pace; Fri - 15 minute shakeout run; Sat - Half Marathon Day!
The 15 minute run before race day is just to get blood pumping to your muscles the day before the big race.
Please feel free to change the days you do your runs on and shift the schedule to match up for when your run is scheduled, but try not to do too much more than 4 days a week unless you are already a long distance runner. We don't want any over-training injuries!!
Easy pace means just that, running slowly at a pace where you could hold a conversation. You can never run too slow! Race pace is the pace you'd like to be able to run the whole race in. Start slow and finish strong.
Week 1: Tues - 3 miles easy pace; Thurs - 3 miles easy pace; Sat - 3 miles easy pace; Sun - 5 mile race pace
Week 2: Tues - 3 miles easy pace; Thurs - 4 miles easy pace; Sat - 3 miles easy pace; Sun - 5 mile race pace
Week 3: Tues - 3 miles easy pace; Thurs - 4 miles easy pace; Sat - 3 miles easy pace; Sun - 6 mile race pace
Week 4: Tues - 3 miles easy pace; Thurs - 4 miles easy pace; Sat - 3 miles easy pace; Sun - 6 mile race pace
Week 5: Tues - 3 miles easy pace; Thurs - 4 miles easy pace; Sat - 4 miles easy pace; Sun - 6 mile race pace
Week 6: Tues - 4 miles easy pace; Thurs - 4 miles easy pace; Sat - 4 miles easy pace; Sun - 7 mile race pace
Week 7: Tues - 4 miles easy pace; Thurs - 5 miles easy pace; Sat - 4 miles easy pace; Sun - 8 mile race pace
Week 8: Tues - 4 miles easy pace; Thurs - 4 miles easy pace; Sat - 4 miles easy pace; Sun - 6 mile race pace
Week 9: Tues - 4 miles easy pace; Thurs - 5 miles easy pace; Sat - 5 miles easy pace; Sun - 9 mile race pace
Week 10: Tues - 4 miles easy pace; Thurs - 6 miles easy pace; Sat - 5 miles easy pace; Sun - 10 mile race pace
Week 11: Tues - 4 miles easy pace; Thurs - 5 miles easy pace; Sat - 5 miles easy pace; Sun - 11 mile race pace
Week 12: Tues - 4 miles easy pace; Thurs - 5 miles easy pace; Sat - 5 miles easy pace; Sun - 12 mile race pace
Week 13: Tues - 4 miles easy pace; Thurs - 5 miles easy pace; Sat - 5 miles easy pace; Sun - 13 mile race pace
Week 14: Tues - 4 miles easy pace; Thurs - 5 miles easy pace; Sat - 5 miles easy pace; Sun - 8 mile race pace
Week 15: Tues - 4 miles easy pace; Thurs - 4 miles easy pace; Sat - 3 miles easy pace; Sun - 5 mile easy pace
Week 16: Tues - 3 miles easy pace; Wed - 3 miles easy pace; Fri - 15 minute shakeout run; Sat - Half Marathon Day!
The 15 minute run before race day is just to get blood pumping to your muscles the day before the big race.
Please feel free to change the days you do your runs on and shift the schedule to match up for when your run is scheduled, but try not to do too much more than 4 days a week unless you are already a long distance runner. We don't want any over-training injuries!!
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