16 week half marathon training plan

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Page 1: 16 Week Half Marathon Training Plan
Page 2: 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

Page 3: 16 Week Half Marathon Training Plan

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:

Page 4: 16 Week Half Marathon Training Plan

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:

Page 5: 16 Week Half Marathon Training Plan

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:

Page 6: 16 Week Half Marathon Training Plan

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

Page 7: 16 Week Half Marathon Training Plan

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

Page 8: 16 Week Half Marathon Training Plan

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

Page 9: 16 Week Half Marathon Training Plan

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

Page 10: 16 Week Half Marathon Training Plan

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

Page 11: 16 Week Half Marathon Training Plan

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

Page 12: 16 Week Half Marathon Training Plan

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

Page 13: 16 Week Half Marathon Training Plan

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

Page 14: 16 Week Half Marathon Training Plan

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

Page 15: 16 Week Half Marathon Training Plan

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

Page 16: 16 Week Half Marathon Training Plan

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

Page 17: 16 Week Half Marathon Training Plan

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

Page 18: 16 Week Half Marathon Training Plan

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

Page 19: 16 Week Half Marathon Training Plan

More Half Marathon Training Tipshttp://reddeeroktoberfestrun.com/training

Mobility Circuit Workout / Videohttp://reddeeroktoberfestrun.com/training/exercises-for-runners

Page 20: 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