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www.runnersworld.com/challenge
The Break-1:45 Half Marathon Plan
MON WEEK TUES WED THURS FRI SAT SUN TOTAL
1 6 miles with3 miles @ tempo(Pace: 7:45/mile)
31 milesRest/XT 5 miles with3 miles @ HMP(Pace: 8:00/mile)
5 miles easy(Pace: 9:18/mile)
5 miles easy(Pace: 9:18/mile)
Rest/XT 10 miles LSD(Pace: 9:18/mile)
2 Mile Repeats7 miles w/ 3x1 mile(Pace: 7:21/mile)
33 milesRest/XT 6 miles with4 miles @ HMP(Pace: 8:00/mile)
5 miles easy(Pace: 9:18/mile)
5 miles easy(Pace: 9:18/mile)
Rest/XT 10 miles LSD(Pace: 9:18/mile)
3 Yasso 800s6 miles with 6x800(800 @ 3:36)
35 milesRest/XT 6 miles easy(Pace: 9:18/mile)
6 miles easy(Pace: 9:18/mile)
6 miles easy(Pace: 9:18/mile)
Rest/XT 11 miles LSD(Pace: 9:18/mile)
5 6 miles easy(Pace: 9:12/mile)
29 milesRest/XT 6 miles easy(Pace: 9:12/mile)
5 miles easy(Pace: 9:12/mile)
5 miles easy(Pace: 9:12/mile)
Rest/XT 7 miles LSD(Pace: 9:12/mile)
7 Yasso 800s8 miles with 8x800(800 @ 3:36)
44 milesRest/XT 5 miles with3 miles @ HMP(Pace: 8:00/mile)
6 miles easy(Pace: 9:12/mile)
5 miles easy(Pace: 9:12/mile)
5 miles easy(Pace: 9:12/mile)
15 miles LSD(Pace: 9:12/mile)
9 Mile Repeats10 miles w/ 5x1 mile(Pace: 7:12/mile)
38 milesRest/XT 6 miles with3 miles @ HMP(Pace: 8:00/mile)
6 miles easy(Pace: 9:06/mile)
Rest/XT 5 miles easy(Pace: 9:06/mile)
11 miles LSD(Pace: 9:06/mile)
4 7 miles with4 miles @ HMP(Pace: 7:45/mile)
37 milesRest/XT 7 miles easy(Pace: 9:18/mile)
6 miles easy(Pace: 9:18/mile)
6 miles easy(Pace: 9:18/mile)
Rest/XT 11 miles LSD(Pace: 9:18/mile)or 10K Race tune up
6 Mile Repeats8 miles w/ 4x1 mile(Pace: 7:17/mile)
40 milesRest/XT 7 miles with3 miles @ HMP(Pace: 8:00/mile)
6 miles easy(Pace: 9:12/mile)
6 miles easy(Pace: 9:12/mile)
Rest/XT 13 miles LSD(Pace: 9:12/mile)
8 8 miles with4 miles @ tempo(Pace: 7:45/mile)
39 milesRest/XT 6 miles easy(Pace: 9:12/mile)
6 miles easy(Pace: 9:12/mile)
6 miles easy(Pace: 9:12/mile)
Rest/XT 13 miles LSD(Pace: 9:12/mile)
10 Yasso 800s6 miles with 6x800(800 @ 3:36)
31.1 milesRest/XT 4 miles easy(Pace: 9:18/mile)
4 miles easy(Pace: 9:18/mile)
4 miles easy(Pace: 9:18/mile)
Rest/XT Race Day
www.runnersworld.com/challenge
The Break-1:45 Half Marathon Key
REST/XT: Take a rest day, or do moderate cross-training with a no-impact activity like yoga or swimming.
LSD: This is a long, slow distance run to build endurance. It should be done at an easy pace, one to two minutes slower than your goal race pace.
HMP: Half Marathon Pace. This is the pace that you hope to maintain in the race. Run one mile easy for a warmup, and one mile easy for a cooldown.
MILE REPEATS: A�er a one-mile warmup, run one mile at the given pace, jog two laps around the track, (or a half mile) for recovery. Repeat that cycle as directed. Cool down with one mile of easy running. (Total miles for the day have been rounded up to the nearest mile.)
YASSO 800s: Warm up with easy running, then run 800 meters at the given time that’s “equal” to your marathon time. So, for instance, in week 3, which calls for “6 miles with 6 x 800 (800s @ 3:36)”, a�er your warmup, you would run 6 x 800 trying to complete each 800 in 3 minutes and 36 seconds. Recover with 400 meters of jogging and walking. Then repeat the cycle. Cool down with easy running. With the warmup and the cooldown, you’ll cover about six miles for the day.