WeRunSF Intermediate / Half Marathon Training Calendar
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INTERMEDIATEMONTUEWEDTHUFRISATSUN
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cross trainingaerobic*aerobiceasy*rest or easy 3race pace*long run*
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Week
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11/15 - 1/2130 min35336
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21/22 - 1/2830 min35337
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31/29 - 2/440 min3.553.5rest8
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42/5 - 1140 min3.553.5310
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52/12 - 2/1840 min45438
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62/19 - 2/25rest4643rest5 or 10k race
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72/26 - 3/450 min4.564.548
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83/5 - 3/1150 min4.564.5510
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93/12 - 3/18rest5653rest10k race
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103/19 - 3/2560 min565510
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113/26 - 4/160 min55538
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124/2 - 4/8rest453restrest or 3 easyApr 8; R'n'Roll
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20 - 30 miles per week
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You've already been running about 15+ miles a week for at least a couple of months. You've completed a few 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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cross training — some type of aerobic exercise besides running; swimming, cycling, strength training; effort should be easy
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aerobic — conversational pace; the majority of your training miles should be at this pace to help build your endurance
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rest — often the most neglected but probably the most important aspect of training; resting before and after your long training weekends helps build you stronger
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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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