Saturday, January 29, 2011

training for your 1st half marathon (Hal Higdon)

Training for your first Half

Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1

Stretch &
Strengthen

3 m run
2 m run or cross
3 m run +
strength
Rest
30 min
cross
4 m run
2
Stretch &
Strengthen
3 m run
2 m run or cross
3 m run +
strength
Rest
30 min
cross
4 m run
3
Stretch &
Strengthen
3.5 m run
2 m run or cross
3.5 m run +
strength
Rest
40 min
cross
5 m run
4
Stretch &
Strengthen
3.5 m run
2 m run or cross
3.5 m run +
strength
Rest
40 min
cross
5 m run
5
Stretch &
Strengthen
4 m run
2 m run or cross
4 m run +
strength
Rest
40 min
cross
6 m run
6
Stretch &
Strengthen
4 m run
2 m run or cross
4 m run +
strength
Rest or easy run
Rest
5-K Race
7
Stretch &
Strengthen
4.5 m run
3 m run or cross
4.5 m run +
strength
Rest
50 min
cross
7 m run
8
Stretch &
Strengthen
4.5 m run
3 m run or cross
4.5 m run +
strength
Rest
50 min
cross
8 m run
9
Stretch &
Strengthen
5 m run
3 m run or cross
5 m run +
strength
Rest or easy run
Rest
10-K Race
10
Stretch &
Strengthen
5 m run
3 m run or cross
5 m run +
strength
Rest
60 min cross
9 m run
11
Stretch &
Strengthen
5 m run
3 m run or cross
5 m run +
strength
Rest
60 min cross
10 m run
12
Stretch &
Strengthen
4 m run
3 m run or cross
2 m run
Rest
Rest
Half Marathon


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