WeRunSF Advance / Half Marathon Training Calendar
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ADVANCEMONTUEWEDTHUFRISATSUN
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easyspeed* or hillsaerobictempo*rest or easy 3race pace*long run*
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Week
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11/15 - 1/2136 x 4005331:30 run
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21/22 - 1/2834 x 6005331:30 run
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31/29 - 2/432 x 80054rest5k race
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42/5 - 1132 x 12005331:30 run
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52/12 - 2/1832 x mile6431:30 run
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62/19 - 2/2534 x 800643rest5 or 10k race
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72/26 - 3/43 - 58 x 4007541:45 run
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83/5 - 3/113 - 53 x mile7551:45 run
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93/12 - 3/183 - 512 x 400863rest10k race
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103/19 - 3/2554 x 6008552:00 run
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113/26 - 4/154 x 8006332:00 run
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124/2 - 4/856 x 40043restrest or 3 easyApr 8; R'n'Roll
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25 - 40 miles per week
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You've already been running about 20+ miles a week for at least a couple of months. You've completed several 5 and/or 10k races in the past or a couple of half marathons.
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Perhaps you want to beat your PR (athough SF Rock 'n' Roll is a somewhat hilly course.)
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Adjust this calendar for your personal fitness level and work/life schedule. Switch days if necessary, but never try to make up for missed workouts.
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Generally, this training calendar is only meant as a guide and it's always best to listen to your body to avoid overtraining and/or injuries.
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The key to any good training program is consistency. Don't be afraid to substitute with cross-training or even taking an extra rest day when necessary.
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A couple of 5 or 10k races are good for testing your fitness and helps you to predict your half marathon race pace and finishing time,
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but once every three weeks at most is enough and it's always more important to recover properly after these race efforts.
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speed — 1 miles warm up, dynamic warm-up drills and 1 mile cool down;
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hills — replace a 400 interval with a gradual, one block long hill
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tempo — 2 miles warm up and 2 miles cool down; 3 - 5 miles, gradually buidling up to race pace or slightly faster for last mile or half mile
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race pace — self-explanatory; get used to running at your projected race pace; however, be realistic of your goal pace; include warm-up and cool down
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long run — conversational pace; last two miles can be at race pace; you should feel like you can run a few more miles and not exhausted at the end
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