Intermediate Run Half Marathon Training Plan Week 2
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 2 Jul 1 |
Jul 1 Run 45 mins |
Jul 2 Cross-Training 50 mins |
Jul 3 Run 45 mins |
Jul 4 Cross-Training 50 mins |
Jul 5 Run 40 mins |
Jul 6 Run-Endurance 7 miles |
Jul 7 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.
The training program gradually increases in distance or time and intensity. You may also notice every few weeks the program mileage cuts back or reduces. This allows your body and mind a little down time to recover and adapt to the demands of the training program.
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.
Strength training is an important compliment to your training program. I can improve your running economy and power and decrease the risk of overtraining due to muscle imbalance. The perfect time to incorporate strength training is on the cross-training days on the schedule.
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.
It may be tempting to do more than the training plan calls for, however doing so can dramatically increase your risk for developing aches and pains. Stick with the plan and allow your body time to adapt every week.
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.
Plug your training program into your weekly life schedule to avoid missed workouts. If it is in your plan for the day, you're more likely to get in the training session and reduce the risk of missing it!
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.
Have a tough run? Not every workout is going to be a triumph and you'll soon find you'll have days where you could go all day and days well, when you can't. Sometimes the best workouts are the ones you tackle on the tough days.
Saturday - Run-Endurance
7 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run 7 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
Congratulations! You've made it through three weeks of training and a pivotal point in your training. You may start to notice you're going a little farther or it is getting a little easier. These are all sure signs you're progressing nicely. Keep it up!
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.