16 Week Half Marathon Training Plan
-
Upload
red-deer-oktoberfest-run -
Category
Sports
-
view
237 -
download
0
Transcript of 16 Week Half Marathon Training Plan
Kick off your Oktoberfest festivities with a 5k, 10k, or Half Marathon run!WHAT:5k, 10k, & Half Marathon
WHEN:Saturday October 1, 2016Race Start: 9:00 AM
WHERE:Cronquist Business Park 5590 45 St Red Deer, AB T4N 7C4
A CHIP TIMED race along the riverbank pathways of Red Deer with low low fees! Expect a well organized, affordable race for runners, joggers & families of all ages and abilities.
Great race for beginners and those looking to PB with a relatively flat course!
MORE INFO:http://reddeeroktoberfestrun.com
Your 16-Week Half Marathon Training ScheduleW
EEK
1
MONDAY
Cross Train 30-60min
TUESDAY
10 min warm-up1min fast / 90s easy x 12
WEDNESDAY
Rest / Stretch
THURSDAY
5-10 min warm-up3k @10k pace2k @10k pace +15s
FRIDAY
Cross Train 30-60min
SATURDAY
Rest
SUNDAY
Run 7k
Notes:
Your 16-Week Half Marathon Training ScheduleW
EEK
2
MONDAY
Cross Train 30-60min
TUESDAY
10 min warm-up30s hill / 1min RI x 1010min easy
WEDNESDAY
Rest / Stretch
THURSDAY
5-10 min warm-up5k @ 10k pace30s fast / 30s easy x 5
FRIDAY
Cross Train 30-60min
SATURDAY
Rest
SUNDAY
Run 9k
Notes:
Your 16-Week Half Marathon Training ScheduleW
EEK
3
MONDAY
Cross Train 30-60min
TUESDAY
10 min warm-up1min fast / 1min easy x1010min @10k pace+15s
WEDNESDAY
Rest / Stretch
THURSDAY
5min warm-up1k easy / 2k@10k pace x 21k easy
FRIDAY
Cross Train 30-60min
SATURDAY
Rest
SUNDAY
Run 12k
Notes:
Your 16-Week Half Marathon Training ScheduleW
EEK
4
MONDAY
Mobility Circuit
TUESDAY
Easy Run, 6k or less
WEDNESDAY
Rest / Stretch
THURSDAY
Mobility Circuit
FRIDAY
Rest / Stretch
SATURDAY
Rest
SUNDAY
Easy Run 5k
Rest Week
Your 16-Week Half Marathon Training ScheduleW
EEK
5
MONDAY
Cross Train 30-60min
TUESDAY
10 min warm-up1min hill/1 min RI x 53k @10k pace1min hill / 1min RI x 5
WEDNESDAY
Rest / Stretch
THURSDAY
5-10min warm-up5k @10k pace
FRIDAY
Cross Train 30-60min
SATURDAY
Rest
SUNDAY
Run 7k
Your 16-Week Half Marathon Training ScheduleW
EEK
6
MONDAY
Cross Train 30-60min
TUESDAY
10 min warm-up30s fast / 1min easy x 31min fast / 2min easy x 32min fast / 3min easy x 3
WEDNESDAY
Rest / Stretch
THURSDAY
5-10min warm-up2k @10k pace +15s2k @10k pace +10s2k @10k pace
FRIDAY
Cross Train 30-60min
SATURDAY
Rest
SUNDAY
Run 10k
Your 16-Week Half Marathon Training ScheduleW
EEK
7
MONDAY
Cross Train 30-60min
TUESDAY
5 min warm-up30s hill / 30s RI x 54k @10k pace30s hill / 30s RI x 2
WEDNESDAY
Rest / Stretch
THURSDAY
5-10min warm-up4k @10k pace2k @5k pace
FRIDAY
Cross Train 30-60min
SATURDAY
Rest
SUNDAY
Run 12k
Your 16-Week Half Marathon Training ScheduleW
EEK
8
MONDAY
Mobility Circuit
TUESDAY
Easy Run, 5k or less
WEDNESDAY
Rest / Stretch
THURSDAY
Rest
FRIDAY
Mobility Circuit
SATURDAY
Rest
SUNDAY
Easy Run 8k
Rest Week
Your 16-Week Half Marathon Training ScheduleW
EEK
9
MONDAY
Cross Train 30-60min
TUESDAY
1min fast / 90s easy x 101min fast / 1min easy x 51min fast / 30s easy x 2
WEDNESDAY
Rest / Stretch
THURSDAY
10min warm-up6k @10k pace + 10s2k @10k pace
FRIDAY
Cross Train 30-60min
SATURDAY
Rest
SUNDAY
Run 14k
Your 16-Week Half Marathon Training ScheduleW
EEK
10
MONDAY
Cross Train 30-60min
TUESDAY
10min warm-up30s / 30s easy x 1010min easy
WEDNESDAY
Rest / Stretch
THURSDAY
5k @10k pace
FRIDAY
Cross Train 30-60min
SATURDAY
Rest
SUNDAY
Run 16k
Your 16-Week Half Marathon Training ScheduleW
EEK
11
MONDAY
Cross Train 30-60min
TUESDAY
10min warm-up1min fast / 1 min easy x 1010min @10k pace +15s
WEDNESDAY
Rest / Stretch
THURSDAY
2k easy / 3k @10k pace x 21 k easy
FRIDAY
Cross Train 30-60min
SATURDAY
Rest
SUNDAY
Run 18k
Your 16-Week Half Marathon Training ScheduleW
EEK
12
MONDAY
Mobility Circuit
TUESDAY
Easy Run, 4k or less
WEDNESDAY
Rest / Stretch
THURSDAY
Rest
FRIDAY
Mobility Circuit
SATURDAY
Rest
SUNDAY
Easy Run 10k
Rest Week
Your 16-Week Half Marathon Training ScheduleW
EEK
13
MONDAY
Cross Train 30-60min
TUESDAY
10min warm-up1min hill / 1min RI x 53k @10k pace1min hill / 1min RI x 5
WEDNESDAY
Rest / Stretch
THURSDAY
5min warm-up2k @5k pace5k @10k pace
FRIDAY
Cross Train 30-60min
SATURDAY
Rest
SUNDAY
Run 16k
Your 16-Week Half Marathon Training ScheduleW
EEK
14
MONDAY
Cross Train 30-60min
TUESDAY
10min warm-up1min fast / 90s easy x 101min fast / 1min easy x 51min fast / 30s easy x 2
WEDNESDAY
Rest / Stretch
THURSDAY
5-10min warm-up6k @10k pace
FRIDAY
Cross Train 30-60min
SATURDAY
Rest
SUNDAY
Run 18k
Your 16-Week Half Marathon Training ScheduleW
EEK
15
MONDAY
Cross Train 30-60min
TUESDAY
5min warm-up30s hill / 30s RI x 54k @10k pace30s hill / 30s RI x 2
WEDNESDAY
Rest / Stretch
THURSDAY
5min warm-up2k easy / 3k @pace x 22k easy
FRIDAY
Cross Train 30-60min
SATURDAY
Rest
SUNDAY
Run 14k
Your 16-Week Half Marathon Training ScheduleW
EEK
16
MONDAY
Mobility Circuit
TUESDAY
10min warm-up1min fast / 90s easy x 610min easy
WEDNESDAY
Rest / Stretch
THURSDAY
Easy run 5k
FRIDAY
Rest & Recover
SATURDAY
RACE DAY!
SUNDAY
More Half Marathon Training Tipshttp://reddeeroktoberfestrun.com/training
Mobility Circuit Workout / Videohttp://reddeeroktoberfestrun.com/training/exercises-for-runners
Kick off your Oktoberfest festivities with a 5k, 10k, or Half Marathon run!WHAT:5k, 10k, & Half Marathon
WHEN:Saturday October 1, 2016Race Start: 9:00 AM
WHERE:Cronquist Business Park 5590 45 St Red Deer, AB T4N 7C4
A CHIP TIMED race along the riverbank pathways of Red Deer with low low fees! Expect a well organized, affordable race for runners, joggers & families of all ages and abilities.
Great race for beginners and those looking to PB with a relatively flat course!
MORE INFO:http://reddeeroktoberfestrun.com