Paul's 2009 American River Parkway Half Marathon Training Plan:
Finish Time Goal: 1:44:00
Duration: Monday, 3/23/2009 - Sunday, 4/16/2009 (5 weeks)
Planned paces (From McMillan, based on my current 10k / Half Marathon times):
    Easy Run: 8:53 - 9:23
    
Long Run: 8:53 - 9:53
    Tempo Runs: 7:37 - 7:57
    Speed Work (1600m): 7:03 - 7:19
        *speed work sessions = 1600m repeats w/ 800m jogs

Miles Ran Miles Planned
Wk Date Mon Tues Wed Thurs Fri Sat Sun Total
1 3/23
3/29
Easy Run
Dist: 5 mi
Easy Run
Dist: 5 mi
Tempo Run
Dist: 6 mi
warm; 
4 @ tempo;
cool

Easy Run
Dist: 5 mi
RestLong Run
Dist: 10 mi
Rest/Easy
Trail Run

31 miles
2 3/30
4/5
Easy Run
Dist: 6 mi
Easy Run
Dist: 6 mi
Speedwork
Dist: 7 mi
warm;
3x1600m;
cool

Easy Run
Dist: 5 mi
Rest
Long Run
Dist: 10 mi
Rest/Easy 
Trail Run

34 miles
3 4/6
4/12
MP Run
Dist: 7 mi
Easy Run
Dist: 6 mi

Tempo Run
Dist: 6 mi
warm; 
4 @ tempo;
cool

Easy Run
Dist: 6 mi

Rest
Long Run
Dist: 11 mi
Rest/Easy 
Trail Run

36 miles
4 4/13
4/19
Easy Run
Dist: 7 mi
Easy Run
Dist: 7 mi
Tempo Run
Dist: 7 mi
warm; 
5 @ tempo;
cool

Easy Run
Dist: 7 mi
Rest
Long Run
Dist: 11 mi

Rest/Easy 
Trail Run

39 miles
54/20
4/26
Easy Run
Dist: 6 mi
Easy Run
Dist: 5 mi
Speedwork
Dist: 8 mi
warm;
4x1600m;
cool

Easy Run
Dist: 5 mi

Easy Run
Dist: 5 mi
Long Run
Dist: 12 mi

Rest/Easy 
Trail Run

41 miles
6 4/27
5/3
Rest
Easy Run
Dist: 4 mi

Tempo Run
Dist: 6 mi
warm; 
4 @ tempo;
cool
Easy Run
Dist: 4 mi
Rest
Race Day
American River
Parkway
Half Marathon

Race Day
Fair Oaks
Fiesta Sun
Run 5 Miler 
32 miles