Valley Harvest Half Marathon Training plan

Valley Harvest Half Marathon Training plan – Oct. 8th (Compliments of HCD! Thanks Andy!)

August 26 – September 1

Saturday — 10-13K LSD
Sunday — Rest Day — play with girlies
Monday — optional easy recovery run 30min max
Tuesday — Tempo Run — 10 minute warmup / 20 minute at goal pace / 10 minute Cooldown
Wednesday — optional easy recovery run 30min max
Thursday — 10 minute warmup / 4x 1K repeats @10K pace w/2 minute recoveries / 10 minute Cooldown
Friday — Rest Day — go shopping with girlies

September 2 – 8

Saturday — 12-15K LSD
Sunday — Rest Day — play with girlies
Monday — optional easy recovery run 30min max
Tuesday — Tempo Run — 10 minute warmup / 25 minute at goal pace / 10 minute Cooldown
Wednesday — optional easy recovery run 30min max
Thursday — 10 minute warmup / 5x 1K repeats @10K pace w/2 minute recoveries / 10 minute Cooldown
Friday — Rest Day — go shopping with girlies

September 9 – 15

Saturday — 14-17K LSD
Sunday — Rest Day — play with girlies
Monday — optional easy recovery run 30min max
Tuesday — Tempo Run — 10 minute warmup / 25 minute at goal pace / 10 minute Cooldown
Wednesday — optional easy recovery run 30min max
Thursday — 10 minute warmup / 6x 1K repeats @10K pace w/2 minute recoveries / 10 minute Cooldown
Friday — Rest Day — go shopping with girlies

September 16 – 22

Saturday — 10-12K LSD
Sunday — Rest Day — play with girlies
Monday — optional easy recovery run 30min max
Tuesday — Tempo Run — 10 minute warmup / 20 minute at goal pace / 10 minute Cooldown
Wednesday — optional easy recovery run 30min max
Thursday — 10 minute warmup / 4x 1K repeats @10K pace w/2 minute recoveries / 10 minute Cooldown
Friday — Rest Day — go shopping with girlies

September 23 – 29

Saturday — 16-19K LSD
Sunday — Rest Day — play with girlies
Monday — optional easy recovery run 30min max
Tuesday — 10 minute warmup / 7x 1K repeats @10K pace w/2 minute /
10 minute Cooldown
Wednesday — optional easy recovery run 30min max
Thursday — Tempo Run — 10 minute warmup / 20 minute at goal pace / 10 minute Cooldown
Friday — Rest Day — go shopping with girlies

September 30 – October 6

Saturday — Relay … 11.6K leg
Sunday — Rest Day — play with girlies
Monday — optional easy recovery run 30min max
Tuesday — 10 minute warmup / 5x 45-90sec @10K pace w/2 minute recoveries / 10 minute Cooldown
Wednesday — Rest Day — play with girlies
Thursday — 10 minute warmup / 5x 30-60sec @10K pace w/2 minute recoveries / 10 minute Cooldown
Friday — Rest Day — go shopping with girlies

October 7 – 13

Saturday — 10-15 minute easy run, just to stay loose ….
Sunday — RACE DAY !!! Have FUN !!!
Monday — Rest and Recovery
Tuesday — Easy Recovery Run 15-30 minutes
Wednesday
Thursday
Friday