HALF MARATHON TRAINING · 2019-12-14 · HALF MARATHON TRAINING Pickups = fast but controlled...
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SUNDAY WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Rest 30 min w/10 minute tempo Rest Rest Rest Rest Rest 35 min run w/ 3x5 tempo 30 min run on hilly course 40 min w/20 min tempo 45 min run w/ 5x5 min tempo 40 min run on hilly course Rest 50 min run on hilly course Rest 30 min run w/ 8x1 min pickups Rest 40 min run w/ 20 minute tempo Rest 20 minute easy run 20 minute easy run 25 minute easy run 25 minute easy run 30 minute easy run 30 minute easy run 30 minute easy run 20 minute easy run 30 minute easy run 20 minute easy run 30 minute easy run Rest Rest 2 mile run 3 miles w/ 6x30 sec off 30 min run w/ 8x1 min pickups 50 min run w/ 3x10min tempo 20 minute easy run 20 minute easy run 25 minute easy run 25 minute easy run 30 minute easy run 30 minute easy run 30 minute easy run 20 minute easy run 30 minute easy run 20 minute easy run 30 minute easy run Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 4 mile run 5 mile run 6 mile run 7 mile run 8 mile run 5 mile run 6 mile run 10 mile run 12 mile run 8 mile run 5 mile run RACE DAY!! HALF MARATHON TRAINING Pickups = fast but controlled running w/ 1 min easy jog between Tempo = moderately hard effort. If broken into intervals, take short recovery (1-2 minutes) by Chris Lundstrom Chris Lundstrom is the Head Coach of Team USA Minnesota. He was a three-time Olympic Marathon Trials qualifier and has earned a Ph.D in kinesiology.
Transcript of HALF MARATHON TRAINING · 2019-12-14 · HALF MARATHON TRAINING Pickups = fast but controlled...
SUNDAYWEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Rest 30 min w/10minute tempo
Rest
Rest
Rest
Rest
Rest
35 min run w/3x5 tempo
30 min run on hilly course
40 min w/20min tempo
45 min run w/5x5 min tempo
40 min run on hilly course
Rest
50 min run onhilly course
Rest
30 min run w/8x1 min pickups
Rest
40 min run w/20 minute tempo
Rest
20 minuteeasy run
20 minuteeasy run
25 minuteeasy run
25 minuteeasy run
30 minuteeasy run
30 minuteeasy run
30 minuteeasy run
20 minuteeasy run
30 minuteeasy run
20 minuteeasy run
30 minuteeasy runRest
Rest 2 mile run3 miles w/6x30 sec off
30 min run w/8x1 min pickups
50 min run w/3x10min tempo
20 minuteeasy run
20 minuteeasy run
25 minuteeasy run
25 minuteeasy run
30 minuteeasy run
30 minuteeasy run
30 minuteeasy run
20 minuteeasy run
30 minuteeasy run
20 minuteeasy run
30 minuteeasy run
Rest or 30min cross train
Rest or 30min cross train
Rest or 30min cross train
Rest or 30min cross train
Rest or 30min cross train
Rest or 30min cross train
Rest or 30min cross train
Rest or 30min cross train
Rest or 30min cross train
Rest or 30min cross train
Rest or 30min cross train
20 minuteeasy run
20 minuteeasy run
20 minuteeasy run
20 minuteeasy run
20 minuteeasy run
20 minuteeasy run
20 minuteeasy run
20 minuteeasy run
20 minuteeasy run
20 minuteeasy run
20 minuteeasy run
4 mile run
5 mile run
6 mile run
7 mile run
8 mile run
5 mile run
6 mile run
10 mile run
12 mile run
8 mile run
5 mile run
RACE DAY!!
HALF MARATHON TRAINING
Pickups = fast but controlled running w/ 1 min easy jog between Tempo = moderately hard effort. If broken into intervals, take short recovery (1-2 minutes)
by Chris Lundstrom
Chris Lundstrom is the Head Coach of Team USA Minnesota. He was a three-time Olympic Marathon Trials qualifier and has earned a Ph.D in kinesiology.
