Salisbury Half Marathon Plan 2019 - Intermediate
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WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
Total Weekly Mileage
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1 - Dec. 31-Jan. 6Rest3.53.5Rest4Rest516
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2 - Jan. 7-13Rest3.53.5Rest4Rest617
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3 - Jan. 14-20Rest3.53.5Rest4 (2 tempo)Rest718
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4 - Jan. 21-27Rest3.53.5Rest4 (3 tempo)Rest516
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5 - Jan. 28-Feb. 3Rest3.53.5Rest4 (2 tempo)Rest718
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6 - Feb. 4-10 Rest3.54.5Rest4 (3 tempo)Rest820
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7 - Feb. 11-17Rest3.55.5Rest4 (2x800)Rest922
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8 - Feb. 18-24Rest3.53.5Rest4 (1 fast mile)Rest718
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9 - Feb. 25-March 3Rest3.55.5Rest4 (4x800)Rest922
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10 - March 4-10Rest3.56.5Rest4 (2 fast miles)Rest1024
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11 - March 11-17Rest3.57.5Rest4 (4x800)Rest1126
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12 - March 18-24Rest3.57.4Rest4RestTK - 3.118
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13 - March 25-31Rest3.5RestRest3.5Rest512
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14 - April 1-6Rest2.5Rest2.5RestRACE DAY - 13.1REST!18.1
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If you prefer to do your long runs on Saturday, move the schedule around so you aren't doing your faster workout next to your long run.
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Unless otherwise noted, runs should be at an easy pace at which you could hold a conversation.
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* TK = Tim Kennard River Run. Since your half marathon will only be two weeks away, you might want to run the 5K rather than the 10-miler.
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If you do run the 10-miler, adjust the rest of your weekly mileage so you aren't running too much.
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Plan by Vanessa Junkin, Road Runners Club of America Level 1 Certified Coach
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