10.16.2008

The Green Girl's Half Marathon Training Schedule


Wk Date Mon Tue Wed Thu Fri Sat Sun
1 11.10- 11.16 Kickbox 30 min tempo Kickbox 3 mi Rest 5 mi Boot camp
2 11.17- 11.23 Kickbox 4 x 400 Intervals Kickbox 3 mi Rest 6

mi
2.5 mi Easy
3 11.24- 11.30 Kickbox 35 min tempo Kickbox 3 mi Rest 7 mi Boot camp
4 12.01- 12.07 Kickbox 5 x 400 Intervals Kickbox 4 mi race pace

Rest
7 mi Boot camp
5 12.08- 12.14 Kickbox 35 min tempo Kickbox 3 mi race pace

Rest
8 mi Boot camp
6 12.15- 12.21 Kickbox 6 x 400 Intervals Kickbox 4 mi race pace

2 miles Easy
Rest 10K race
7 12.22- 12.28 Kickbox 40 min tempo Kickbox 4 mi race pace Rest 9

mi
3 mi Easy
8 12.29- 01.04 Kickbox 6 x 400 Intervals Kickbox 3 mi race pace

Rest
10 mi Boot camp
9 01.05- 01.11 Kickbox 45 min tempo Kickbox 4 mi race pace

Rest
11 mi Rest
10 01.12- 01.18 Kickbox 7 x 400 Intervals Kickbox 3 mi race pace

Rest
12 mi Boot camp
11 01.19- 01.25 Kickbox 45 min tempo Kickbox 3 mi race pace Rest 5

mi
Boot camp
12 01.26- 02.01 Rest 4 mi Kickbox 2 mi Rest 20 minutes Surf City USA Half Marathon


Tempo Run: Start off with 15-20 minutes of easy running and then 15 to 20 minutes of comfortably hard running. Finish with 5-10 minutes of cooling down.


Intervals: After warming-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. Repeat this with the 400 meter recovery in between each run.

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