Competitive

 

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Competitive Half Marathon Program

As you'll see, this 12-week program includes speed workouts.  A few quick notes on how we describe those workouts here:

The distance in parentheses below fartlek runs includes a mile each of warmup and warmdown, in addition to your fartlek sessions.
Whenever you see a pace denoted as 5K pace or 10K pace, this refers to the speed at which you estimate you could run a 5K or 10K on that given day.
When you read "4-5 hills," that means you should incorporate 4-5 hills (about 100-200 yards long) into your run. As noted, you should take them at a pace somewhere between your current 5K and 10K speeds. Long hills should be 400-600 yards long.
When you read the notation "4 x 880s," that means you should run four repeats of 880 yards each (two laps on the track). The pace below that notation tells you how fast you should run them. For 880s, give yourself 2-3 minutes of rest between intervals; for 440s, give yourself 1-2 minutes; for miles, give yourself 2-3 minutes.

All other workouts should be run at the same easy training pace as your long run; hold yourself back to a pace about 90 seconds or 2 minutes per mile slower than your current 10K pace.

Lastly, the pre-training schedule. You should be able to run this schedule for four to five weeks without much discomfort before starting the marathon program. If not, give yourself some time to build up to that level gradually, or you risk injuring yourself.

Mon. Tue. Wed. Thu. Fri. Sat. Sun.
Pre-
Train		 6M 6M 4M 8M 6M 4M 12M

Okay, on with the training program. The schedule peaks at about 55 miles per week.

Week Mon. Tue. Wed. Thu. Fri. Sat. Sun.
1 6M 3 x Mile
5K pace		 5M 8M Fartlek
(6M)		 4M 12M
2 4M 6 x 880s
5K-10K pace		 5M 8M 8-9 Hills
5K-10K pace		 4M 8M
3 6M 4 x Mile
5K pace		 5M 8M 6M 4M 13M
4 4M 6 x 880s
5K-10K pace		 5M 8M 7-8 Long Hills
5K-10K pace		 4M 9M
5 6M 5 x Mile
5K pace		 5M 8M 8M 4M 14M
6 4M 8 x 440s
5K pace		 5M 10M 9-10 Hills
5K-10K pace		 4M 10M
7 6M 6 x Mile
5K pace		 5M 12M 6M 4M 15M
8 4M 9 x 440s
5K pace		 6M 8M 8-9 Long Hills
5K-10K pace		 5M 12M
9 6M 7 x Mile
5K-10K pace		 6M 12M 6M 4M 10K Race
(or 16M run)
10 4M 10 x 440s
5K pace		 6M 8M 9-10 Hills
5K-10K pace		 5M 16M
11 6M 8M 6M 12M 8M 4M 10M
12 4M 6M 6M 8M 6M 3M RACE DAY
 

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Contact: Phone 1-867-668-4236; fax 1-867-668-4237    Postal Address: 4061 4th Avenue, Whitehorse, Yukon, Y1A 1H1, Canada

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Last modified: April 25, 1999