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WEEK 1 |
2-WEEK PREP PHASE |
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MONDAY |
Off |
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TUESDAY |
2-3 miles |
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WEDNESDAY |
Off |
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THURSDAY |
2-3 miles |
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FRIDAY |
Off |
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SATURDAY |
2-3 miles |
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SUNDAY |
Long Run: 5 miles |
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|
|
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WEEK 2 |
2-WEEK PREP PHASE |
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MONDAY |
Off |
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TUESDAY |
3-4 miles |
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WEDNESDAY |
Off |
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THURSDAY |
3-4 miles |
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FRIDAY |
Off |
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SATURDAY |
3-4 miles |
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SUNDAY |
Long Run: 5-6 miles |
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|
|
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WEEK 3 |
9-WEEK MAIN PHASE |
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MONDAY |
Off |
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TUESDAY |
4 miles |
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WEDNESDAY |
Off |
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THURSDAY |
5 miles, 3-4 minutes rest, then 4 x 30 seconds hard with 60 seconds rest |
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FRIDAY |
Off |
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SATURDAY |
3-4 miles |
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SUNDAY |
Long Run: 6-7 miles on rolling hill course |
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|
|
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WEEK 4 |
9-WEEK MAIN PHASE |
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MONDAY |
Off |
| |
TUESDAY |
5 miles, 3-4 minutes rest, then 4 x 30 seconds hard with 60 seconds rest |
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WEDNESDAY |
Off |
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THURSDAY |
5 miles, 3-4 minutes rest, then 3 x 45 seconds hard with 60 seconds rest |
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FRIDAY |
Off |
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SATURDAY |
Half Marathon Simulation: 2 miles easy, 3 miles at Goal Pace, 2 miles easy |
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SUNDAY |
3 miles |
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|
|
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WEEK 5 |
9-WEEK MAIN PHASE |
| |
MONDAY |
Off |
| |
TUESDAY |
4-5 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest |
| |
WEDNESDAY |
Off |
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THURSDAY |
5-6 miles, 3-4 minutes rest, then 4 x 45 seconds hard with 60 seconds rest |
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FRIDAY |
Off |
| |
SATURDAY |
4 miles |
| |
SUNDAY |
Long Run: 7-8 miles on rolling hill course |
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|
|
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WEEK 6 |
9-WEEK MAIN PHASE |
| |
MONDAY |
Off |
| |
TUESDAY |
4-5 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest |
| |
WEDNESDAY |
Off |
| |
THURSDAY |
5-6 miles, 3-4 minutes rest, then 3 x 60 seconds hard with 90 seconds rest |
| |
FRIDAY |
Off |
| |
SATURDAY |
Half Marathon Simulation: 2-3 miles easy, 3 miles at Goal Pace, 2 miles easy |
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SUNDAY |
3-4 miles |
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|
|
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WEEK 7 |
9-WEEK MAIN PHASE |
| |
MONDAY |
Off |
| |
TUESDAY |
4-5 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest |
| |
WEDNESDAY |
Off |
| |
THURSDAY |
5-6 miles, 3-4 minutes rest, then 4 x 45 seconds hard with 60 seconds rest |
| |
FRIDAY |
Off |
| |
SATURDAY |
4-5 miles |
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SUNDAY |
Long Run: 8-9 miles steady effort |
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|
|
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WEEK 8 |
9-WEEK MAIN PHASE |
| |
MONDAY |
Off |
| |
TUESDAY |
4-5 miles, 3-4 minutes rest, then 4 x 60 seconds hard with 90 seconds rest |
| |
WEDNESDAY |
Off |
| |
THURSDAY |
5-6 miles |
| |
FRIDAY |
Off |
| |
SATURDAY |
Half Marathon Simulation: 2-3 miles easy, 4 miles at Goal Pace, 2 miles easy on rolling hills course |
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SUNDAY |
3-4 miles |
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|
|
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WEEK 9 |
9-WEEK MAIN PHASE |
| |
MONDAY |
Off |
| |
TUESDAY |
5-6 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest |
| |
WEDNESDAY |
Off |
| |
THURSDAY |
5-6 miles, 3-4 minutes rest, then 4 x 50 seconds hard with 75 seconds rest |
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FRIDAY |
Off |
| |
SATURDAY |
4 miles |
| |
SUNDAY |
Long Run: 9-10 miles steady effort |
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|
|
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WEEK 10 |
9-WEEK MAIN PHASE |
| |
MONDAY |
Off |
| |
TUESDAY |
5-6 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest |
| |
WEDNESDAY |
Off |
| |
THURSDAY |
5-6 miles |
| |
FRIDAY |
Off |
| |
SATURDAY |
Half Marathon Simulation: 4 miles easy, 4 miles at Goal Pace, 2 miles easy on rolling hills course |
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SUNDAY |
3-4 miles |
| |
|
|
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WEEK 11 |
9-WEEK MAIN PHASE |
| |
MONDAY |
Off |
| |
TUESDAY |
4 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest |
| |
WEDNESDAY |
Off |
| |
THURSDAY |
4 miles, 3-4 minutes rest, then 4 x 45 seconds hard with 60 seconds rest |
| |
FRIDAY |
Off |
| |
SATURDAY |
3 miles |
| |
SUNDAY |
Long Run: 6 miles easy on flat course |
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|
|
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WEEK 12 |
1-WEEK TAPER PHASE |
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MONDAY |
Off |
| |
TUESDAY |
4 miles |
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WEDNESDAY |
Off |
| |
THURSDAY |
3 miles |
| |
FRIDAY |
Off |
| |
SATURDAY |
Pre-Race: 2 miles (easy effort) |
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SUNDAY |
RACE DAY |
