IKEA Montour Trail Half Marathon Training Plan
July 12th, 2010
Here’s a look at my training plan for my next half. Granted, I’m not fully committed to the half yet, so I’ll see how it goes!
This half is on the trail that I often run. It’s downhill and flat, so it makes for a speedy course!
This is NOT set in stone or signed in blood; consider them guidelines. The plan I follow above all else is this:
Listen to thy body.
Race Date: September 11th, 2010
Training Begins: July 12, 2010
Training Duration: Nine weeks
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
|
|
Week 1 |
Rest/XT |
4 miles easy |
XT |
5 miles tempo |
4 miles easy |
Rest |
7 miles |
|
Week 2 |
Rest/XT |
5 miles easy |
XT |
5 miles |
4 miles easy |
Rest |
8 miles |
|
Week 3 |
Rest/XT |
5 miles easy |
XT |
5 miles |
4 miles easy |
Rest |
9 miles |
|
Week 4 |
Rest/XT |
5 miles easy |
XT |
6 miles 4 miles tempo |
4 miles easy |
Rest |
9 miles |
|
Week 5 |
Rest/XT |
5 miles easy |
3 miles easy |
4 miles 2@HMP |
4 miles easy |
Rest |
5 miles |
|
Week 6 |
Rest/XT |
4 miles easy |
XT |
4 miles tempo |
4 miles easy |
Rest |
10 miles |
|
Week 7 |
Rest/XT |
3 miles easy |
3 miles easy |
6 miles 4 miles tempo |
3 miles easy |
Rest |
12 miles |
|
Week 8 |
Rest/XT |
3 miles easy |
3 miles easy |
6 miles 4 miles tempo |
3 miles easy |
Rest |
9-10 miles |
|
Week 9 |
Rest/XT |
3 miles easy |
5 miles 3 miles tempo |
3 miles easy |
Rest |
Rest |
Race Day! |
*Adapted from Runner’s World to meet my needs!
How fun!!! Ease on into it…..but go for it!
What does HMP mean?? I think it loooks like a great training schedule though!
Listen to thy body….awesome advice. That’s my motto this time around in training too. No injuries allowed is a close second
wooo! I signed up for half marathon on september 12!!! Let’s run/train together!
Yes! I’m not really following this plan anymore but I still think I’m going to wing it and hope I don’t break anything!