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.
Thanks for the e-mails. Keep them coming at stew@stewsmith.com.
