WeRunSF Novice / Half Marathon Training Calendar
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NOVICEMONTUEWEDTHUFRISATSUN
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rest*aerobic*aerobiceasyrest or easy 3cross traininglong run*
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Week
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11/15 - 1/2133330 min4
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21/22 - 1/2833330 min4
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31/29 - 2/43.533.540 min5
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42/5 - 113.533.540 min5
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52/12 - 2/1843440 min6
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62/19 - 2/254343rest5k race
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72/26 - 3/44.534.550 min7
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83/5 - 3/114.534.550 min8
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93/12 - 3/185353rest10k race
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103/19 - 3/2553560 min9
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113/26 - 4/143460 min10
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124/2 - 4/8432easy 3 or restrestApr 8; R'n'Roll!
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up to 20 miles per week
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All your runs should be at a comfortable, conversational pace. If you are having difficulty with that, then you are probably running too fast.
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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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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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aerobic — conversational pace; the majority of your training miles should be at this pace to help build your endurance
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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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long run — conversational pace; you should feel like you can run a few more miles and not exhausted at the end
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