Intermediate Run Half Marathon Training Plan Week 1
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 May 27 |
May 27 Run 45 mins |
May 28 Cross-Training 50 mins |
May 29 Run 45 mins |
May 30 Cross-Training 50 mins |
May 31 Run 40 mins |
Jun 1 Run-Endurance 6 miles |
Jun 2 Rest Day |
Daily Breakdown
Monday - Run45 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 45 minutes. Finish with walking 5 minutes to cool down.
Warm-Up Before every workout warm up walking for 5 minutes to prepare your body (heart, respiration, muscles and joints) for the upcoming workout.
Tuesday - Cross-Training
50 mins @ 60-70% heart rate max
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 40-50 minutes.
Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury.
Wednesday - Run
45 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 45 minutes. Finish with walking 5 minutes to cool down.
Rest days are just as important as workout days. As you build in distance, rest days allow your body a little down time to recover and adapt the program. Although rest days don't mean sitting on the couch all day, it is a mini break from your training program.
Thursday - Cross-Training
50 mins @ 60-70% heart rate max
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 40-50 minutes.
Finish every workout with an easy paced cool down to gradually decrease your heart rate, circulation and breathing.
Friday - Run
40 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 40 minutes. Finish with walking 5 minutes to cool down.
Use the i-Rate Scale to gauge your effort level while you -walk. Rate your level of intensity by how you feel from 1-10. 1 is at rest, 5 is very easy walking, 6-7 is a pace you can walk comfortably while talking, at level 8 you can hear your breathing, and 9-10 is all out, and a pace that you can only hold for a few minutes. Use this system to stay in the smart training range listed on the training program (i.e. 6-7)
Saturday - Run-Endurance
6 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run 6 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
After the cool down, incorporate a full body stretching routine to improve and maintain muscle and joint range of motion and flexibility.
Sunday - Rest Day
Rest from activity today and enjoy the day!
Disclaimer
WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.