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.