Intermediate Run Half Marathon Training Plan Week 12
Daily BreakdownMonday - Run
60 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.
Consider volunteering for a local half marathon in your area. If this is your first race of this distance, it will give you a good idea of what to expect and you'll earn a lot of good karma too!
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.
Like life, you'll roll through highs and lows on race day. Expect the lows, enjoy the highs and remember all the training runs that got you there!
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.
Avoid comparing yourself to someone else. You are on your own journey, and only you can define the path you're going to take.
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.
Be flexible with what race day brings. You could wake up and have the most incredible race where everything goes right. Or...you can wake up and have a day that challenges you at every turn. It could be unseasonably warm. In which case, everyone will slow down to finish. The key is to get out there and do the best you can on the day.
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.
Watch an inspiring running movie like the Spirit of the Marathon or Without Limits while you taper. It inspires the spirit and calms the nerves.
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 2 miles at your long easy effort, then finish with 6 miles at your planned race pace. Finish with walking 5 minutes to cool down.
A great time to take a 20-minute nap is 2-4 hours after eating after your long training workouts. Your body at rest will absorb more readily the food in your stomach and speed healing.
Sunday - Rest Day
Rest from activity today and enjoy the day!
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