13wk Half Training
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 1 {8/15-8/21}3 miles3 miles5 miles11 miles---------Mon=rest day, Tue=NROLFW 1A1, Wed=3mi @ 9:44, Thur=NROLFW 1B1
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Week 1 {actual}3mi @ 9:443.1mi @ 9:455mi @ 9:3712.6 miles! Fri=1.5 mi @ 9:14, Sat=3.1mi @ 9:45, Sun=5mi @ 9:37
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 2 {8/22-8/28}3 miles4 miles6 miles13 miles---------Mon=rest day, Tue=3ish mi in 29:06, Wed=4.30mi @ 9:30, Thur=rest
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Week 2 {actual}3ish miles in 29:064.30mi @ 9:303mi @ 9:56 + 3.25mi @ 9:5713.55 miles!Fri=rest, Sat=2 attempted bike rides, Sun=3mi @ 9:56 + 3.25mi @ 9:57
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 3 {8/29-9/4}4 miles4 miles7 miles15 miles---------Mon=rest day, Tue=6ish mi bike ride, Wed=3.25mi @ 9:15, Thur=3.28mi @ 9:27
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Week 3 {actual}3.25mi @ 9:153.28mi @ 9.277mi @ 9:4213.53 miles! {+ biking}Fri=rest, Sat=11mi bike ride & 7mi @ 9:42, Sun=rest
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 4 {9/5-9/11}3 miles4 miles5 miles12 milesWednesdayFridaySundayMon=13.31mi bike ride, Tue=rest, Wed=3.11mi @ 8:47 + 1.A.1, Thur=1.6mi @ 8:49
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Week 4 {actual}3.11mi @ 8:471.6mi @ 8:49 + 1mi @ 9:37 + 1.5mi @ 9:035mi @ 9:4212.21 miles!1.A.11.B.11.A.3Fri=1mi @ 9:47 + 1.B.1, Sat=rest, Sun=5mi @ 9:42 + 1.5mi @ 9:03 + 1.A.2
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 5 {9/12-9/18}4 miles5 miles8 miles17 milesTuesdayThursdaySaturdayMon=rest day, Tue=3.1mi @ 9:37 + 3.3mi bike, Weds=1.B.2, Thur=3mi @ 8:41
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Week 5 {actual}3.1mi @ 9:373mi @ 8:41 + 3mi @ 9:482mi @ 9:47 + 10Krace @ 9:2817.3 miles!1.B.2 {Weds AM}1.A.3 {Fri AM}didn't happen...Fri=1.A.3, Sat=3mi @ 9:48, Sun=2mi @ 9:47 + 10K Race @ 9:28 + 16mi mtb
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 6 {9/19-9/25}5 miles5 miles9 miles19 milesMondayWednesdayFridayMon=1.B.3, Tue=3mi @ 9:16, Wed=1.A.4 + 2.12mi @ 9:51,
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Week 6 {actual}3mi @ 9:16 + 2.12mi @ 9:513mi @ 9:42 + 2.12mi @ 9:429mi @ 9:5519.24 miles!1.B.31.A.41.B.4Thur=1.B.4 + 2.12mi @9:42, Fri=rest day, Sat=3mi @ 9:42, Sun=9mi @ 9:55
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 7 {9/26-10/2}4 miles5 miles7 miles16 milesMondayWednesdayFridayMon=1.A.5, Tue=3.1mi @ 9:46, Wed=1.B.5, Thur=4mi @ 8:47
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Week 7 {actual}4mi @ 8:473.1mi @ 9.46 + 1.5mi @ 8:2110K race @ 57:43 / 9:1814.8 miles! {short 1.2mi}1.A.51.B.51.A.6Fri=1.A.6 + 1.5mi @ 8:21, Sat=10K Race @ 9:18, Sun=6mi mtb
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 8 {10/3-10/9}5 miles6 miles10 miles21 milesMondayWednesdayFridayMon=1.B.6 + 3.25mi @ 9:50{TM}, Tue=1mi w/ Chris @ 8:14, Wed=1.A.7 + short bike
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Week 8 {actual}2.5mi @ 8:43 + 1.2mi @ 8:45 + 2mi @ 8:343.25mi @ 9:50 + 1mi @ 8:14 + 1.25mi @ 8:24 + 2mi @ 9:2510.11mi race @ 11:02 {very snowy race!}23.31 miles!1.B.61.A.71.B.7Thur=1.25mi @ 8:24 + 2.5mi @ 8:43, Fri=1.B.7 + 1.2mi @ 8:45 + 2mi @ 8:34, Sat=10.11mile race @ 11:02 {snow!}, Sun=2mi @ 9:25
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 9 {10/10-10/16}6 miles6 miles11 miles23 milesMondayWednesdayFridayMon=1.A.8, Tue=rest, Wed=1.B.8 + 3.1mi @ 9:23, Thur=3.5mi mtb + 0.56mi trail run
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Week 9 {actual}~5mi @ ??3.1mi @ 9:238mi @ 9:5716.1 miles! {short 6.9 mi}
1.A.81.B.82.A.1Fri=2.A.1 + 16mi mtb @ Buffalo Creek, Sat=8mi @ 9:57, Sun=60min run, about 5mi
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 10 {10/17-10/23}
5 miles6 miles9 miles20 milesMondayWednesdayFridayMon=rest day, Tues=2.B.1, Wed=4mi @ ?? + 5mi of hiking, Thur=6mi of hiking
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Week 10 {actual}4mi @ ??28:10 min {~3mi}9.5mi @ ??16.5 miles! {short 3.5 mi}2.B.1 {Tuesday}2.A.2 {Saturday}skippedFri=9.5mi @ ??, Sat=28:10min running + 2mi walk + 2.A.2, Sun=9mi of biking
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 11 {10/24-10/30}6 miles7 miles12 miles25 milesMondayWednesdayFridayMon=2.B.2, Tue=3.5-4mi run, no watch, Wed=2mi run, no watch, Thur=rest
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Week 11 {actual}3.5-4mi @ ?? + 2mi @ ??skipped13.1mi race @ 9:41 {2:06:51}19.1 miles! {short 5.9 mi}2.B.2skippedskippedFri=rest, Sat=13.1mi half marathon @ 9:41/2:06:51, Sun=rest
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 12 {10/31-11/6}4 miles5 miles8 miles17 milesTuesdayThursdaySaturday
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Week 12 {actual}
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Run 1Run 2Run 3TotalNROLFWCross Training & Extra Notes
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Week 13 {11/7-11/13}3 miles4 milesRace Day!
20.1 milesMondayWednesdayFriday
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Week 13 {actual}
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