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Training plans
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Half Marathon
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10K
Mon | Tue | Wed | Thur | Fri | Sat | Sun | |
W1 | Rest | 30-35' Easy Run | 20-30' Cross Train | 30-35' Easy Run | Rest | 20-30' Cross Train | 40-50' Easy Run |
W2 | Rest | 30-35' Easy Run | 20-30' Cross Train | 30-35' Easy Run | Rest | 20-30' Cross Train | 50-60' Long Run |
W3 | Rest | 30-40' Easy Run | 20-30' Cross Train | 30-40' Easy Run | Rest | 20-30' Cross Train | 50-60' Long Run |
W4 | Rest | 25-30' Easy Run | Off or 20' Cross Train | 25-30' Easy Run | Rest | Off or 20' Cross Train | 5k Race |
Rest Week | |||||||
W5 | Rest | 30-40' Easy Run | 30-40' Cross Train | 30-40' Easy Run | Rest | 30-40' Cross Train | 60-70' Long Run |
W6 | Rest | 40-50' Easy Run | 30-40' Cross Train | 40-50' Easy Run | Rest | 30-40' Cross Train | 60-70' Long Run |
W7 | Rest | 40-50' Easy Run | 30-40' Cross Train | 40-50' Easy Run | Rest | 30-40' Cross Train | 70-80' Long Run |
W8 | Rest | 30' Easy Run | Off or 20' Cross Train | 30' Easy Run | Rest | Off or 20' Cross Train | 10k Race |
Rest Week | |||||||
W9 | Rest | 50-60' Easy Run | 40-50' Cross Train | 50-60' Easy Run | Rest | 40-50' Cross Train | 70-80' Easy Run |
W10 | Rest | 50-60' Easy Run | 40-50' Cross Train | 50-60' Easy Run | Rest | 40-50' Cross Train | 80-90' Long Run |
W11 | Rest | 40-50' Easy Run | 30-40' Cross Train | 40-50' Easy Run | Rest | 30-40' Cross Train | 50-60' Long Run |
W12 | Rest | 30-40' Easy Run | Off or 20' Cross Train | 30-40' Easy Run | Rest | 20' Cross Train | Half-Marathon |
Race Week |
Cross Training Options: Elliptical, Swimming, Cycling, Pool Running.
For cross training, you should attempt to maintain the same effort/heart rate as you would while running
On your rest days, be sure to stretch, massage, and rest your legs so you can be prepared for the next day's training.
Week # is a Rest Week with lower volume and intensity to aid in recovery
Mon | Tue | Wed | Thur | Fri | Sat | Sun | |
W1 | Rest | 10-20' Easy Run | 30' Cross Train | 10-20' Easy Run | Rest | 45' Cross Train | 20-30' Easy Run |
W2 | Rest | 15-25' Easy Run | 30' Cross Train | 10-20' Easy Run | Rest | 45' Cross Train | 30-40' Easy Run |
W3 | Rest | 15-25' Easy Run | 35' Cross Train | 15-25' Easy Run | Rest | Rest | 30' Easy Run |
Rest Week | |||||||
W4 | Rest | 20-30' Easy Run | 35' Cross Train | 15-25' Easy Run | Rest | 45' Cross Train | 40-50' Easy Run |
W5 | Rest | 20-30' Easy Run | 40' Cross Train | 20-30' Easy Run | Rest | 45' Cross Train | 50-60' Easy Run |
W6 | Rest | 20-30' Easy Run | 40' Cross Train | 20-30' Easy Run | Rest | Rest | 40' Easy Run |
Rest Week | |||||||
W7 | Rest | 40-50' Easy Run | 45' Cross Train | 30-40' Easy Run | Rest | 45' Cross Train | 60-70' Easy Run |
W8 | Rest | 30-40' Easy Run | 30' Cross Train | 20-30' Easy Run | Rest | 45' Cross Train | 10k Race |
Race Week |
Cross Training Options: Elliptical, Swimming, Cycling, Pool Running.
For cross training, you should attempt to maintain the same effort/heart rate as you would while running
On your rest days, be sure to stretch, massage, and rest your legs so you can be prepared for the next day's training.
Week # is a Rest Week with lower volume and intensity to aid in recovery