1/2 Marathon Training Plan for Fall 2019

I watched part of the Olympic track and field trials over the weekend. The hurdlers, sprinters, long distance runners, pole vaulters, steeple chasers, and long jumpers made me realize that I am not actually a runner, which is a little contrary to my thinking over the past few years. I thought that I was a runner. Au contraire, I am a person that enjoys running. The new epiphany has helped me commit myself to constructing a training schedule for a 1/2 marathon in the December, January or February time frame. I plan to adhere as best as possible to a 16 week training plan that follows below.

Week 1 –

Thursday – Stretch, Run 3 miles for time, Hydrate

Friday – Stretch, Run 4 miles, Hydrate

Saturday – Rest

Sunday – Stretch, Uphill 6 Sprint + 3 mile run, Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Distance Run 5 mile, Hydrate

Wednesday – Yoga

Week 2

Thursday – Stretch, Run 3 miles for time, Hydrate

Friday – Stretch, Run 4 miles, Hydrate

Saturday – Rest

Sunday – Stretch, Uphill 6 Sprint + 3 mile run, Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Distance Run 5 mile, Hydrate

Wednesday – Yoga

Week 3

Thursday – Stretch, Run 4 miles for time, Hydrate

Friday – Stretch, Run 5 miles, Hydrate

Saturday – Rest

Sunday – Stretch, Hill Run + 4 miles, Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Distance Run 5 miles, Hydrate

Wednesday – Yoga

Week 4

Thursday – Stretch, Run 4 miles for time, Hydrate

Friday – Stretch, Run 5 miles for time, Hydrate

Saturday – Rest

Sunday – Stretch, Hill Run + 4 miles, Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Distance Run 5 miles, Hydrate

Wednesday – Yoga

Week 5

Thursday – Stretch, Run 5 miles for time, Hydrate

Friday – Stretch, Run 6 miles for time, Hydrate

Saturday – Rest

Sunday – Stretch, Run 5 mile fartlek (Straight Shot), Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday- Stretch, Distance Run 6 miles, Hydrate

Wednesday – Yoga

Week 6

Thursday – Stretch, Run 5 miles for time, Hydrate

Friday – Stretch, Run 6 miles, Hydrate

Saturday – Rest

Sunday – Stretch, Uphill 6 Sprint + 5 miles, Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Distance Run 6 miles, Hydrate

Wednesday – Yoga

Week 7

Thursday – Stretch, Run 6 miles for time, Hydrate

Friday – Stretch, Run 6 mile fartlek, Hydrate

Saturday – Rest

Sunday – Stretch,  6 mile hill run, Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Distance Run 7 miles, Hydrate

Wednesday – Yoga

Week 8

Thursday – Stretch, Run 6 miles for time, Hydrate

Friday – Stretch, Run 6 Uphill sprints + 6 miles, Hydrate

Saturday – Rest

Sunday – Stretch, Run 5 mile tempo for time, Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Distance Run 8 miles, Hydrate

Wednesday – Yoga

Week 9

Thursday – Stretch, Run 6 miles for time, Hydrate

Friday – Stretch, Run 7 miles, Hydrate

Saturday – Rest

Sunday – Stretch, Hill Run 6 miles, Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Distance Run 9 miles, Hydrate

Wednesday – Yoga

Week 10

Thursday – Stretch, Run 7 miles, Hydrate

Friday – Stretch, Run 8 miles, Hydrate

Saturday – Rest

Sunday – Stretch, 7 mile fartlek, Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Distance Run 10 miles, Hydrate

Wednesday – Yoga

Week 11

Thursday – Stretch, Run 7 miles, Hydrate

Friday – Stretch, Run 8 miles for time, Hydrate

Saturday – Rest

Sunday – Stretch, Run 6 miles tempo, Hydrate

Monday -Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Distance Run 10 miles, Hydrate

Wednesday – Yoga

Week 12

Thursday – Stretch, Run 7 miles, Hydrate

Friday – Stretch, Run 7 miles for time, Hydrate

Saturday – Rest

Sunday – Stretch, Run 7 miles Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, 6 mile tempo run for time, Hydrate

Wednesday – Yoga

Week 13

Thursday – Stretch, Run 7 miles, Hydrate

Friday – Stretch, Run 8 mile for time, Hydrate

Saturday – Rest

Sunday – Stretch, Run 8 mile fartlek, Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Run 12 miles, Hydrate

Wednesday – Yoga

Week 14

Thursday – Stretch, Run 8 miles for time, Hydrate

Friday – Stretch, Run 6 uphill sprints + 4 miles, Hydrate

Saturday – Rest

Sunday – Stretch, Hill Run 4 miles for time, Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Distance Run 12 miles, Hydrate

Wednesday – Yoga

Week 15

Thursday – Stretch, Run 8 miles, Hydrate

Friday – Stretch, Run 8 miles for time, Hydrate

Saturday – Rest

Sunday – Stretch, Tempo Run 6 miles,  Hydrate

Monday – Stretch, Cross Train (Weights, PU, SU, AB, Cycling, Jujitsu, etc), Hydrate

Tuesday – Stretch, Distance Run 8 miles, Hydrate

Wednesday – Yoga

Week 16

Thursday – Yoga

Friday – Yoga

Saturday Yoga

Sunday – Race Day

Monday – Recover

 

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