Six Week HalfMary Training Plan

Hey Trish,

If you start this weekend …. Looks something like this … I will start on Sunday (but, you have the option for your lsd on Saturday) so that it matches up with your 1/2 Marathon date …..

Arbitrarily, I will place your speed / intervals on Tuesday and Tempo Runs on Thursday …. you can mix them up if you want, and add an extra easy/recovery run here or there …. the only proviso is that you do not do any of these three key workouts back to back … always allow at least 1 day between, preferably a rest and/or very easy recovery ….

Mile Repeats: you run 1 mile (err 1.6K) then walk/jog for 2-3 minutes before starting your next 1 mile repeat … If you have a garmin, it is relatively easy … if you have access to track … it’s 4 loops and approx. 1 loop recovery … If you have a treadmill then use the treadmill ….

10K — Yep, technically, your best 10K time is your PB, even though not an official race, but your personal record ….. So, if your 10K PR is 55 minutes … then your 1K pace is 5:30 … and your mile repeat would be 5:45-6:00 minute pace per kilometer …

Again, this is only a first quick draft … please let me know if you have any questions and/or require clarification and/or modifications ….

andy Peace !!!

Pick-ups:
Basically, just 30-60 sec strides … start with a nice and easy run … then pick up to almost sprint but not all out, nice and long strides, then slow down for 2-3 minutes and do it again …. usually between 30-100m in length … preferably on grass or soft ground … andy

June 18 – June 24

Sunday: 12-13K LSD
Monday:
Tuesday: 3-5x 1 mile repeats — at 10K pace + 15-30 sec … allow 2-3 minutes recovery … add a 10-15 minute warmup and cooldown
Wednesday:
Thursday: 30 minute @Tempo pace — add 10-15 minute warmup and cooldown
Friday:
Saturday:

June 25 – July 1

Sunday: 15-16K LSD
Monday:
Tuesday: 4-6x 1 mile repeats — at 10K pace + 15-30 sec … allow 2-3 minutes recovery … add a 10-15 minute warmup and cooldown
Wednesday:
Thursday: 30-35 minute @Tempo pace — add 10-15 minute warmup and cooldown
Friday:
Saturday:

July 2 – July 8

Sunday: 10-11K LSD
Monday:
Tuesday: 3-4x 1 mile repeats — at 10K pace + 15-30 sec … allow 2-3 minutes recovery … add a 10-15 minute warmup and cooldown
Wednesday:
Thursday: 30-40 minute @Tempo pace — add 10-15 minute warmup and cooldown
Friday:
Saturday:

July 9 – July 15

Sunday: 16-17K LSD
Monday:
Tuesday: 5-7x 1 mile repeats — at 10K pace + 15-30 sec … allow 2-3 minutes recovery … add a 10-15 minute warmup and cooldown
Wednesday:
Thursday: 40-45 minute @Tempo pace — add 10-15 minute warmup and cooldown
Friday:
Saturday:

July 16 – July 22

Sunday: 18-20K
Monday:
Tuesday: 3-4x 400m — at 10K … allow 2-3 minutes recovery … add a 10-15 minute warmup and cooldown
Wednesday:
Thursday:
Friday: 30 minute run with 3-4x 60-90 sec pickups at Race Pace
Saturday: REST

July 23

Sunday – 21.1K