|
Stew Smith
| March 19, 2006
|
Weeks |
Run #1
|
Run #2
|
Run #3
|
Run #4
|
Run #5
|
|
1 |
1 mile
|
1 mile
INT |
1 mile
|
1 mile
|
1 mile
|
|
2 |
2 miles |
2 miles
INT |
2 miles |
2 miles |
2 miles |
|
3 |
3 miles
|
3 miles
INT |
3 miles |
3 miles |
3 miles |
|
4 |
4 miles
|
2 miles
INT |
3 miles |
4 miles |
4 miles |
|
5 |
2 miles
|
3 miles
INT |
4 miles |
3 miles |
5 miles |
|
6 |
3 miles
|
2 miles
INT |
4 miles |
3 miles |
6 miles |
|
7 |
4 miles
|
3 miles
INT |
5 miles |
2 miles |
7 miles |
|
8 |
1 mile
|
3 miles
INT |
5 miles |
2 miles |
8 miles |
|
9 |
2 miles
|
2 miles
INT |
5 miles |
2 miles |
9 miles |
|
10 |
3 miles
|
3 miles
INT |
4 miles |
3 miles |
10
miles |
|
11 |
3 miles
|
4 miles
INT |
4 miles |
3 miles |
11
miles |
|
12 |
1 mile
|
4 miles
INT |
3 miles |
3 miles |
12 miles |
The above
chart is a twelve week plan to build up to a
half-marathon. It is not designed for
beginners, but rather intermediate runners
who run 10-15 miles a week already.
The focus is
to run shorter and faster runs in the week
and a long slower run at a comfortable pace
on the weekend. Eventually the two methods
should meet and your longer, slower pace is
actually faster than before…
Run
#1 – Fast paced run – usually 1-4 miles
Run
#2 – Interval runs -- break up the
distance into ¼ mile, ½ mile and 1 mile
repeats – your choice on pace and distance –
mix in some leg PT on any runs that you do
that are ¼ and ½ mile repeats: For instance:
Repeat 3-4
times
Run ½ mile or ¼ mile at goal pace
Squats – 20
Lunges – 10/leg
Run
# 3 – Fast paced run – usually 1-5 miles
Run
#4 - Optional non-impact day or run the
distance listed – regular pace
Option #1 – Swim 1000-1500m -- any
stroke
• Try 100m, 200m, 300, 400m, 500m = 1500m
Option #2 – Hypoxic pyramid
• 1200m – 2,4,6,8,10,12,10,8,6,4,2
x 100m
Option #3 – LifeCycle Bike
Pyramid
Manual mode / levels
1,2,3,4,5,6,7,8,9,10…until failure…repeat in
reverse order holding each level for 1:00
Run #5
– Is the long pace run – usually done on the
weekend. |
