Half Marathon Schedule: Level III

Recommended Running Background: (A) At least one 6 mile run, (B) Average base of 18 miles in the last 3 weeks.

Phase Dates Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage
Endurance
O
R+C
G
R/C
SL
C/O
L
0
6
+6
1
3
4 (2-1-1)
3
4
8
19-22
2
5K Event
3/O
4 (2-1-1)
3
5
6
18-22
3
3
5 (2-2-1)
3
5
10
23-26

Recovery

4
3
5 (2-2-1)
C/O
4
O
6
18
Strength
O
R+C
H
R/C
LF
C/O
L/G
5
3
5
3
5 (3-1-1)
12
25-28
6
3
5
3
6 (4-1-1)
10/O
14-27
7
8 Mile Event
4/O
5
3
6 (3-2-1)
14
29-36

Recovery

8
3
5
C/O
5R
O
8G(4-3-1)
21
9
4
6
3
6 (3-2-1)
16
32-35
10
4
7
3
6 (2-3-1)
10
27-30

Recovery

11
5K Event
3/O
5
C/O
5R
O
12G(6-5-1)
25
Speed
O
R+C
SF/LF
R/C
SL
C/O
L/G
12
4
7SF
6X800
3
6
18.5
35-38
13
4
7LF (3-3-1)
3
7
8
26-29

Recovery

14
4 Mile Event
4/O
6LF (2-3-1)
C/O
5
O
10G(3-6-1)
/O
15-30
15
Event
G (5-8-1)
4/O
8SF
7X800
3
7
17
36-41
16
4
8SF
8X800
3
6
10
28-31
Taper
O
R
LF/G
O
R
O
SL
17
5K Event
4/O
5LF (3-2-1)
4
8
21
18
3
4G (2-1-1)
3
Half Marathon
10

If you do the optional half marathon, do two 4 mile recovery workouts during the week.

Letter Codes

O Off day Complete rest. No cross-training
C Cross-training Non-weight-bearing aerobic activities such as aqua-jogging, swimming, or cycling. Perform at a conversation effort for 20-40 minutes.
R Recovery run Very relaxed effort over flat terrain (track or trail or walk the hills on your favorite route) for a short duration followed by an extensive stretching routine to loosen up tight spots. Have fun with this one!
SL Semi-long run After 2 mile warm-up (very relaxed effort), settle into conversation effort.
L Long run After 2 mile warm-up, follow long workout pace guidelines
H Hilly run After 2 mile warm-up, push hills at 10K effort and recover on the rest of a hilly route.
G
Goal pace run 4 (2-1-1) means to go easy for 2 miles, 1 mile at goal pace, 1 mile cool down.
LF
Long fast run 5 (3-1-1) means go easy for 3 miles, 1 mile at a long fast pace, 1 mile cool down.
SF
Short fast run 7SF: 6X800 means to perform a track workout of six 800 meter repeats.
+
And Optional R+C means to run or walk with the option of also cross-training
/ Or R/C means to choose either a recovery workout or a cross-training activity.

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