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Conservative 10-Week Half Marathon Training Plan: Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

This 10-week training plan provides a conservative schedule for runners training for a half marathon. It starts with 3 mile runs and increases the long run distance by 1 mile each week. The plan includes various run types like intervals, tempo runs, and fartlek to build endurance and speed. Recovery runs are also included to aid the body's adaptation to training without injury or burnout.

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aranda
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141 views1 page

Conservative 10-Week Half Marathon Training Plan: Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

This 10-week training plan provides a conservative schedule for runners training for a half marathon. It starts with 3 mile runs and increases the long run distance by 1 mile each week. The plan includes various run types like intervals, tempo runs, and fartlek to build endurance and speed. Recovery runs are also included to aid the body's adaptation to training without injury or burnout.

Uploaded by

aranda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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CONSERVATIVE 10-WEEK HALF MARATHON TRAINING PLAN

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 3 miles - Flex Run 3 miles - Fartlek Off 3 miles - AYF 3 miles - Reg Run Off 5 miles - Long Run

2 3 miles - Flex Run 3 miles - Fartlek Off 3 miles - Reg Run 3 miles - AYF Off 6 miles - Long Run

3 3 miles - Flex Run 4 miles - Tempo Run Off 3 miles - Reg Run 3 miles - Reg Run Off 7 miles - Long Run

4 3 miles - Flex Run 4 miles - Intervals Off 3 miles - Reg Run 3 miles - Easy Run Off 8 miles - Long Run

5 3 miles - Flex Run 5 miles - Intervals Off 4 miles - Easy Run 3 miles - Reg Run Off 7 miles - Long Run

6 3 miles - Flex Run 5 miles - Tempo Run Off 4 miles - Reg Run 4 miles - Easy Run Off 9 miles - Long Run

7 4 miles - Flex Run 5 miles - Reg Run Off 5 miles - Reg Run 4 miles - Reg Run Off 10 miles - Long Run

8 3 miles - Flex Run 5 miles - Fartlek Off 4 miles - Reg Run 4 miles - AYF Off 9 miles - Long Run

9 5 miles - Flex Run 5 miles - Tempo Run Off 5 miles - Reg Run 4 miles - Reg Run Off 6 miles - Long Run

10 Off 3 miles - Reg Run 3 miles - Tempo Run 3 miles - Reg Run 3 miles - Flex Run 3 miles - Flex Run 13.1 - RACE

RUNNING TERMS

FLEX DAY: The best day of the week to substitute your run with a crosstraining session or a day off.

REGULAR RUN (Reg Run): A run performed at a comfortable, not-too-hard pace.

EASY RUN: A recovery run during which you focus on running slowly.

AS YOU FEEL (AYF): For these runs, leave your watch and your cares behind. Run for the fun of it, not because you're training. Run as fast—or as slow—as you like.

FARTLEK: Swedish for “speed play." Fartlek workouts involve running at different speeds for varying periods--good preparation for "shifting gears" in a race.

INTERVALS: Running short (usually between 200 and 1600 meters), fast repeats with recovery jogs in between. Interval training builds speed and endurance.

TEMPO RUN: A training run (usually 20 to 30 minutes) at a pace slightly slower than 10K race pace.

LONG RUN: The most important workout of the week for distance runners. Long runs build both strength and confidence.

OFF: Don’t run, don’t swim, don’t get on your bike. Rest and recover!

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