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Monday and Wednesday Easy runs- These runs are designed to be done at a comfortable pace. Don’t worry about how fast you run these. Run easy! If you are training with a friend you should be able to hold a conversation. If you can’t, you are running too fast! This goes for Saturday long runs as well!
Tuesday Speed Workouts- optional, for those looking to increase their half marathon time. If you are completing your first half or are not concerned in improving your times, you may substitute these speed workouts with easy 3-4 mile runs or add an additional rest day. (more speedwork info below)
Stretch/Strengthen- Spend extra time on these days stretching and/or doing some strength training. It’s wise to stretch every day, particularly after you finish your run.
Rest- Rest is a very important part of your training! Do not ignore your rest days! You will be better off ADDING additional rest days than skipping these. You will run better on your long runs and limit your risk of injury!
Long Runs- This is the key to getting ready to finish the ½ Marathon. Again, keep a nice easy pace on these long runs, typically about 1 min/mile slower than your race pace.
Speedwork- Run your 400 meter runs at about your 5k pace, or 10k pace, not at an all out sprint. Walk or jog between each repeat. A tempo run is a continuous run with a buildup in the middle to near 10k race pace. A Tempo run of 30 to 45 min would begin with 10-15 min easy, build to 15-20 min near middle, then 5-10 min easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. These can be as hard or as easy as you want to make it. Feel free to improvise with your speedworkouts.
Pace- this refers to your race pace, the pace at which you expect to run the ½ marathon. This will get you used to running the pace you will run in the race.
Don’t be afraid to juggle the workouts from day to day or week to week. Just be consistent with your running and the overall details won’t matter. Most important, get in those long runs and you’ll be fine!
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