Half Marathon Training Schedule

Official training for the Flower City Half Marathon starts on January 5th!!!!  Below is the schedule for 16 weeks worth of workouts.  It was originally set up for 12 weeks, but I tacked on 4 extra weeks at the beginning since I have been such a lazy turd lately.  Don’t want to go getting hurt because I did too much too soon.

WEEK DATE SUN MON TUES WED THUR FRI SAT
1 5-Jan x-train/stretch 2 Interval A x-train/rest 3 rest 3
2 12-Jan x-train/stretch 2 Interval A x-train/rest 3 rest 3
3 19-Jan x-train/stretch 2 Interval A x-train/rest 3 rest 3
4 26-Jan x-train/stretch 2 Interval A x-train/rest 3 rest 3
5 2-Feb x-train/stretch 2 Interval A x-train/rest TEMPO A rest 4
6 9-Feb x-train/stretch 2 Interval A x-train/rest HILL A rest 5
7 16-Feb x-train/stretch 2 Interval A x-train/rest TEMPO A rest 6
8 24-Feb x-train/stretch 2 Interval A x-train/rest HILL A rest 4
9 2-Mar x-train/stretch 2 Interval A x-train/rest TEMPO A rest 7
10 9-Mar x-train/stretch 3 Interval B x-train/rest HILL B rest 8
11 16-Mar x-train/stretch 3 Interval B x-train/rest TEMPO B rest 9
12 23-Mar x-train/stretch 3 Interval A x-train/rest HILL A rest 4
13 3-Mar x-train/stretch 3 Interval B x-train/rest TEMPO B rest 10
14 6-Apr x-train/stretch 3 Interval B x-train/rest HILL B rest 11
15 13-Apr x-train/stretch 3 Interval B x-train/rest TEMPO B rest 5
16 20-Apr x-train/stretch 3 3 rest 1-2 EASY rest HALF!!!

This is also an explanation of what the interval A&B, Tempo A&B and Hills A&B means;

Interval A- Interval B-
5 minute warm up 5 minute warm up
Run hard for 1 minute, then run easy or walk for 2 (Repeat 6 times) Run hard for 1:30 min, then run easy or job for 2:30 (repeat 6 times
5 minute cool down 5 minute cool down
Tempo A- Tempo B-
3 minute warm up 3 minute warm up
Run 2 miles at comfortably hard pace Run 3 miles at comfortably hard pace
3 minute cool down 3 minute cool down
Hill A- (3 minute hill) Hill B- (4 minute hill)
5 minute warm up 5 minute warm up
2 hill repeats –fast up and slow down 3 hill repeats – fast up slow down
5 minute cool down 5 minute cool down

So exciting!

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