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WEEK 1 |
2-WEEK PREP PHASE |
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MONDAY |
2-3 miles easy |
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TUESDAY |
3-4 miles easy or 30 minute cross training |
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WEDNESDAY |
Rest Day |
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THURSDAY |
3 miles easy, 1 miles steady |
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FRIDAY |
Rest Day |
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SATURDAY |
12-15 minute warm up jog, 2 miles at half marathon pace, 10 minute warm down jog |
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SUNDAY |
5-7 miles easy |
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WEEK 2 |
2-WEEK PREP PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
3 miles easy, 2 miles steady pace |
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WEDNESDAY |
3-5 miles easy |
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THURSDAY |
2 miles easy, 2 miles steady pace, 4 x 30 seconds sprints with 1 minute rest, 5 minute warm down |
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FRIDAY |
Rest Day or 30 minute cross training |
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SATURDAY |
12-15 minute warm up jog, 3 miles at half marathon pace, 12-15 minute warm down jog |
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SUNDAY |
6-8 miles easy |
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WEEK 3 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minute warm up jog, 4 x 1/2 mile at 10k pace with 3 minute rest, 4 x 1/4 mile at 10k pace with 90 seconds rest, 12-15 minute warm down jog |
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WEDNESDAY |
3-5 miles easy |
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THURSDAY |
1 mile easy, 3 miles steady pace, 5 x 30 seconds sprints with 1 minute rest, 5 minute warm down |
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FRIDAY |
Rest Day or 30 minute cross training |
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SATURDAY |
12-15 minute warm up jog, 3 miles at half marathon pace, 12-15 minute warm down jog |
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SUNDAY |
6-8 miles easy |
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WEEK 4 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minute warm up jog, 6 x 1/2 mile at 10k pace with 3 minute rest, 12-15 minute warm down jog |
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WEDNESDAY |
3-5 miles easy |
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THURSDAY |
4 miles steady pace, 6 x 30 seconds sprints with 1 minute rest, 5 minute warm down |
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FRIDAY |
Rest Day or 30 minute cross training |
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SATURDAY |
15-20 minute warm up jog, 3 miles at half marathon pace, 12-15 minute warm down jog |
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SUNDAY |
7-9 miles easy |
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WEEK 5 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minute warm up jog, 4 x 1/2 mile at 10k pace with 3 minute rest, 4 x 1/4 mile at 5k pace with 90 seconds rest, 12-15 minute warm down jog |
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WEDNESDAY |
3-5 miles easy |
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THURSDAY |
4 miles steady pace, 6 x 30 seconds sprints with 1 minute rest, 5 minute warm down |
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FRIDAY |
Rest Day or 35-40 minute cross training |
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SATURDAY |
12-15 minute warm up jog, 3 miles at half marathon pace, 2 minute rest, 2 x 1/2 mile at 10 pace with 2 minute rest, 12-15 minute warm down jog |
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SUNDAY |
7-9 miles easy |
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WEEK 6 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minute warm up jog, 2 sets of (1 mile at half marathon pace, 2 minute rest, 1 mile at 10k pace), 3-4 minute rest between sets, 12-15 minute warm down jog |
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WEDNESDAY |
3-5 miles easy |
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THURSDAY |
4 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minute warm down |
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FRIDAY |
Rest Day or 35-40 minute cross training |
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SATURDAY |
12-15 minute warm up jog, 3 miles at half marathon pace, 2 minute rest, 1 mile at 10 pace, 12-15 minute warm down jog |
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SUNDAY |
8-10 miles easy |
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WEEK 7 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minute warm up jog, 3 x 1/2 mile at 10k pace with 3minute rest, 6 x 1/4 mile at 5k pace with 90 seconds rest, 15-20 minute warm down jog |
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WEDNESDAY |
3-5 miles easy |
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THURSDAY |
4 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minute warm down |
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FRIDAY |
Rest Day or 35-40 minute cross training |
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SATURDAY |
12-15 minute warm up jog, 2 miles at half marathon pace, 2minute rest, 1mile at 10k pace, 3minute rest, 2 miles at half marathon pace, 12-15 minute warm down jog |
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SUNDAY |
8-10 miles easy |
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WEEK 8 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minute warm up jog, 2 sets of (1 mile at 10k pace, 2 minute rest, 1/2 mile at 5k pace), 3-4 minute rest between sets, 12-15 minute warm down jog |
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WEDNESDAY |
3-5 miles easy |
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THURSDAY |
4-5 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minute warm down |
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FRIDAY |
Rest Day or 35-40 minute cross training |
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SATURDAY |
12-15 minute warm up jog, 4 miles at half marathon pace, 2 minute rest, 1 mile at 10k pace, 12-15 minute warm down jog |
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SUNDAY |
9-11 miles easy |
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WEEK 9 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minute warm up jog, 2 x mile at 10k pace with 3 minute rest, 3 x 1/2 mile at 5k pace with 3 minute rest, 12-15 minute warm down jog |
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WEDNESDAY |
3-5 miles easy |
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THURSDAY |
4-5 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minute warm down |
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FRIDAY |
Rest Day or 35-40 minute cross training |
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SATURDAY |
12-15 minute warm up jog, 2 miles at half marathon pace, 2 minute rest, 1 mile at 10k pace, 3 minute rest, 2 miles at half marathon pace, 12-15 minute warm down jog |
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SUNDAY |
9-11 miles easy |
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WEEK 10 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minute warm up jog, 2 sets of (1 mile at 10k pace, 2 minute rest, 2 x 1/2 mile at 5k pace with 2 minute rest), 3-4 minute rest between sets, 12-15 minute warm down jog |
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WEDNESDAY |
3-5 miles easy |
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THURSDAY |
4-5 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minute warm down |
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FRIDAY |
Rest Day or 35-40 minute cross training |
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SATURDAY |
12-15 minute warm up jog, 3 miles at half marathon pace, 2 minute rest, 2 miles at 10k pace, 12-15 minute warm down jog |
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SUNDAY |
8-10 miles easy |
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WEEK 11 |
9-WEEK MAIN PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
12-15 minute warm up jog, 2 x mile at 10k pace with 3 minute rest, 3 x 1/2 mile at 5k pace with 3 minute rest, 12-15 minute warm down jog |
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WEDNESDAY |
3-5 miles easy |
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THURSDAY |
4-5 miles steady pace, 8 x 30 seconds sprints with 1 minute rest, 5 minute warm down |
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FRIDAY |
Rest Day or 35-40 minutes cross training |
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SATURDAY |
12-15 minute warm up jog, 2 miles at half marathon Pace, 2minute rest, 1 mile at 5k pace, 3 minute rest, 1 mile at half marathon pace, 3 minute rest, 12-15 minute warm down jog |
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SUNDAY |
6-8 miles easy |
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WEEK 12 |
1-WEEK TAPER PHASE |
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MONDAY |
Rest Day |
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TUESDAY |
10 minute warm up jog, 2 miles at half marathon pace, 3-4 minute rest, 4 x 1/4 mile at 5k pace with 90 seconds rest, 15 minute warm down jog |
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WEDNESDAY |
3-5 miles easy |
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THURSDAY |
3 miles easy, 4 x 30 seconds sprints with 1 minute rest, 5 minute warm down |
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FRIDAY |
Rest Day or 30 minute cross training |
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SATURDAY |
2-3 miles easy |
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SUNDAY |
RACE DAY |