10k to Half Marathon Training Plan

	A	B	C	D	E	F	G	H	I
1					10K TO HALF MARATHON TRAINING PLAN : MILES
2	WEEK	Date	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
3	1		Cross Training	Speed Workout	Distance Run	Rest	Threshold Workout	Rest / Cross Training / Easy Run	Long Run
4			40-45 min	Warm up 1-2 miles	4 miles at an easy pace		Warm up 1 mile	Rest, or	6 miles at an easy pace
5				6 x 1000m at 5k pace with 200m jog			3 x 7 min at tempo pace with 90 sec rest	30 min cross training, or
6				Cool down 1-2 miles			Cool down 1 mile	Easy run 4-5 miles with 4x 75m strides
7	2		Cross Training	Speed Workout	Distance Run	Rest	Threshold Workout	Rest / Cross Training / Easy Run	Long Run
8			40-45 min	Warm up 1-2 miles	4 miles at an easy pace		Warm up 1 mile	Rest, or	7 miles at an easy pace
9				1 x 1600m at 5k pace with 200m jog; 4 x 800m at 5k pace with 200m jog			2 x 10 min at tempo pace with 90 sec rest	30 min cross training, or
10				Cool down 1-2 miles			Cool down 1 mile	Easy run 4-5 miles
11	3		Cross Training	Speed Workout	Distance Run	Rest	Tempo Run	Rest / Cross Training / Easy Run	Long Run
12			45 min	Warm up 1-2 miles	4 miles at an easy pace		Warm up 1 mile	Rest, or	8 miles at an easy pace
13				4 x 800m at 5k pace with 200m jog; 4 x 400m at mile pace with 200m jog			20 min at tempo pace	30 min cross training, or
14				Cool down 1-2 miles			Cool down 1 mile	Easy run 4-5 miles with 4x 75m strides
15	4		Cross Training	Speed Workout	Distance Run	Rest	Tempo Run	Rest / Cross Training / Easy Run	Long Run
16			45 min	Warm up 1-2 miles	5 miles at an easy pace		Warm up 1 mile	Rest, or	6 miles at an easy pace with last 2 miles at goal half marathon pace
17				6 x 1000m at 5k pace with 200m jog			25 min at tempo pace	30 min cross training, or
18				Cool down 1-2 miles			Cool down 1 mile	Easy run 4-5 miles with 4x 75m strides
19	5		Cross Training	Speed Workout	Distance Run	Rest	Tempo Run	Rest / Cross Training / Easy Run	Long Run
20			45 min	Warm up 1-2 miles	5 miles at an easy pace		Warm up 1 mile	Rest, or	9 miles at an easy pace
21				3-4 x 1600m at 5k pace with 400m jog			25 min at tempo pace	30 min cross training, or
22				Cool down 1-2 miles			Cool down 1 mile	Easy run 4-5 miles with 4x 75m strides
23	6		Cross Training	Speed Workout	Distance Run	Rest	Tempo Run	Rest / Cross Training / Easy Run	Long Run
24			45-60 min	Warm up 1-2 miles	6 miles at an easy pace		Warm up 1 mile	Rest, or	10 miles at an easy pace
25				5x 1200m at 5k pace with 200m jog			30 min at tempo pace	30 min cross training, or
26				Cool down 1-2 miles			Cool down 1 mile	Easy run 4-5 miles with 4x 75m strides
27	7		Cross Training	Speed Workout	Distance Run	Rest	Tempo Run	Rest / Cross Training / Easy Run	Long Run
28			45-60 min	Warm up 1-2 miles	7 miles at an easy pace		Warm up 1 mile	Rest, or	8 miles at an easy pace with the last 5k at goal half marathon pace
29				6-8 x 600m at mile pace with 200m jog			30 min at tempo pace	30 min cross training, or
30				Cool down 1-2 miles			Cool down 1 mile	Easy run 4-5 miles with 4x 75m strides
31	8		Cross Training	Speed Workout	Distance Run	Rest	Tempo Run	Rest / Cross Training / Easy Run	Long Run
32			45-60 min	Warm up 1-2 miles	7 miles at an easy pace		Warm up 1 mile	Rest, or	11 miles at an easy pace
33				10 x 400m at mile pace with 200m jog			30 min at tempo pace	30 min cross training, or
34				Cool down 1-2 miles			Cool down 1 mile	Easy run 4-5 miles with 4x 75m strides
35	9		Cross Training	Speed Workout	Distance Run	Rest	Tempo Run	Rest / Cross Training / Easy Run	Long Run
36			45-60 min	Warm up 1-2 miles	8 miles at an easy pace		Warm up 1 mile	Rest, or	12 miles at an easy pace
37				6 x 1000m at 5k pace with 200m jog			40 min at tempo pace	30 min cross training, or
38				Cool down 1-2 miles			Cool down 1 mile	Easy run 4-5 miles with 4x 75m strides
39	10		Cross Training	Speed Workout	Distance Run	Rest	Tempo Run	Rest / Cross Training / Easy Run	Long Run
40			45-60 min	Warm up 1-2 miles	7 miles at an easy pace		Warm up 1 mile	Rest, or	7 miles at an easy pace
41				8x 800m at 5k pace with 200m jog			2 x 10 min at tempo pace with 90 sec rest	30 min cross training, or
42				Cool down 1-2 miles			Cool down 1 mile	Easy run 4-5 miles with 4x 75m strides
43	11		Cross Training	Speed Workout	Distance Run	Rest	Easy Run	Race	Rest Day
44			30-45 min	Warm up 1-2 miles	4-5 miles at an easy pace		20 min easy with 4 x 75m strides	Half Marathon!
45				4 x 800m at goal half marathon pace with 200m jog
46				Cool down 1-2 miles
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