Intermediate Run Half Marathon Training Plan Week 10
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 10 Jul 29 |
Jul 29 Run 50 mins |
Jul 30 Cross-Training 40 mins |
Jul 31 Run+Speed 54 mins |
Aug 1 Cross-Training 40 mins |
Aug 2 Run 40 mins |
Aug 3 Run-Race Pace 8 miles |
Aug 4 Rest Day |
Daily Breakdown
Monday - Run50 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 50 minutes. Finish with walking 5 minutes to cool down.
Getting fluids in you rather than on you on race day can be tricky. Be patient and avoid going to the first few tables for fluids. Stick to the middle of the road and aim to grab your fluids toward the middle and far end of the station. Eyeball a volunteer and point to them to let them know you plan on taking the cup. Grab the cup, pinch the ends and drink. A sports drinks or water) does you no good on your shirt! Take the time to get the proper fluids and fuel in you and it will pay off in the long run.
Tuesday - Cross-Training
40 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 minutes.
Marathoning is like chess. You have to think your way through. Many elite runners use visualization as a technique to prepare mentally for race day. They visualize the race course and create a mental race day strategy they rehearse over and over again. Create your own mental rehearsal plan and print off a copy of the race course. Review it and think your way through various scenarios (hot, cold, windy, sunny...). Then break up the course into smaller, more digestible pieces and mark those points on the map. That way, when you're standing at the start line you've got a well rehearsed mental strategy and won't be overwhelmed by trying to digest it all at once.
Wednesday - Run+Speed
54 mins @ 75-85% heart rate max
Warm-up walking 5 minutes at a brisk pace. Run 10 minutes at an easy pace. Repeat three times:Run 10 minutes comfortably hard or Tempo pace at 80-85% heart rate or 8-8.5 on I-Rate Scale followed by 2 minutes easy paced running to recover. Cool down with 10 minutes easy paced running and 5 minutes walking.
Pacing is key on race day. Every Wednesday, practice pacing by running the first half of the workout 1-3 minutes slower than the second half. This will teach you how to pace from the start and invest in a strong finish on race day.
Thursday - Cross-Training
40 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 minutes.
It's a great idea to train on terrain similar to your target race during your longer workouts. If it is a flat course, train on flat terrain. If it rolls, train on hills. The more specific your training for the race course and conditions, the better prepared your body and mind will be.
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.
Remember to keep your long training session at an easy effort level. When the mileage cuts back in distance like it does tomorrow, it is okay to train slightly faster, but for the longer workouts, keep it slow and steady.
Saturday - Run-Race Pace
8 miles @ 75-85% heart rate max
Today's workout is a Race Pace Run. It is geared to teach your body and mind how to pace at your planned race pace. Warm up walking 5 minutes at a brisk pace. Run 3 miles at your long easy effort, then finish with 5 miles at your planned race pace. Finish with walking 5 minutes to cool down.
A true sign of a long distance athlete is when you refer to 6 miles as a short run! Mileage is relative.
Sunday - Rest Day
Rest from activity today and enjoy the day!
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