Intermediate Run Half Marathon Training Plan Week 11
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 11 Jul 29 |
Jul 29 Run 60 mins |
Jul 30 Cross-Training 50 mins |
Jul 31 Run+Speed 50 mins |
Aug 1 Cross-Training 50 mins |
Aug 2 Run 40 mins |
Aug 3 Run-Endurance 13 miles |
Aug 4 Rest Day |
Daily Breakdown
Monday - Run60 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 60 minutes. Finish with walking 5 minutes to cool down.
Play it safe and leave a note where you are training, the time you left and bring your cell phone with you. Wear reflective clothing when training in the dark and if you're on the roads, run facing traffic.
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.
On race day use the geometry you thought you would never use! Avoid going the long way around corners in the race (on the outer part of the turn). This can add up to a quarter mile to the race!! Instead, anticipate the turns and set your self up to take the turn at 45 degrees from the middle to inner part of the lane. Anticipate the turns and take them efficiently. Avoid zigzagging around people as this can exhaust you. Take the tangents and the shortest distance from start to finish.
Wednesday - Run+Speed
50 mins @ 75-85% heart rate max
Warm-up walking 5 minutes at a brisk pace. Run 15 minutes at an easy pace. Run 25 minutes comfortably hard or Tempo pace at 80-85% heart rate or 8-8.5 on I-Rate Scale. Cool down with 10 minutes easy paced running and 5 minutes walking.
Plan a spectator's strategy for your family and fans on race day. Give them a map, a plan and what to yell to you in the final stretch!
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.
Many races offer Pacers to help guide you on race day. It's a great idea to follow a pace leader on race day if you are new to racing or new to pacing. Check the race details to see if they offer pacers at your planned race pace.
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.
Get to the race start with plenty of time to spare. Many of the Olympians get focused before their events by listening to music and visualizing their performance. Music is a great way to drown out the chaos at the start line and focus on your race. Arrive at least one hour before the start of the race.
Saturday - Run-Endurance
13 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run 13 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
Today is the last super long run and one that will build character and strength for race day. Remember to break up the distance into smaller pieces, pace yourself and think you way through. You're one more workout closer to reaching the finish!
Sunday - Rest Day
Rest from activity today and enjoy the day!
Disclaimer
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