Week 1
4 sessions
Session 1:
- 12x 1 min. @ 90% MAS
- 25-min. warmup
- 1-min recovery between sets
- 10-min. cool down
- flat terrain
Session 2:
- 50- to 60-min. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 2 sets of 4x 600 meters @ 90% MAS
- 25-min. warmup
- 1m15s recovery
- 3-min. recovery between sets
- 10-min. cool down
- flat terrain
Session 4:
- 1- to 1.25-hr. easy jog
- flat or hilly terrain (trail or road)
Week 2
4 sessions
Session 1:
- 2 sets of 8x (45 min. @ 100% MAS + 30 sec. recovery)
- 25-min. warmup
- 2-min. recovery between sets
- 10-min. cool down
- flat terrain
Session 2:
- 1h15m to 1h30m recovery bike ride on slightly hilly terrain
- or, 50- to 60-min. easy jog on flat or hilly terrain (trail or road)
Session 3:
- 8x 800 meters @ 90% MAS
- 25-min. warmup
- 1m30s recovery between reps
- 10-min. cool down
- flat terrain (trail or road)
Session 4:
- 1h15m easy jog
- flat or hilly terrain (trail or road)
Week 3
4 sessions
Session 1:
- 12x 50 sec. @ 100% MAS
- 25-min. warmup
- 50-sec. recovery between sets
- 10-min. cool down
- flat terrain
Session 2:
- 50- to 60-min. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 8x 1000 meters @ 90% MAS
- 25-min. warmup
- 2-min. recovery between reps
- 10-min. cool down
- Flat terrain
Session 4:
- 1h30m easy jog
- flat or hilly terrain (trail or road)
Week 4
3 or 4 sessions
Session 1:
- 2 sets of 10x (40 sec. @ 90% MAS + 20-sec. recovery)
- 25-min. warmup
- 10-min. cool down
- flat terrain
Session 2: (optional)
- 1- to 1.25-hr. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 40-min. easy jog + 30-min. run @ 75% MAS + 20-min. easy jog
- flat or hilly terrain (trail or road)
Session 4:
- If possible, 2-hr. recovery bike ride on slightly hilly terrain
- or, 1h30m easy jog
- flat or hilly terrain (trail or road)
Week 5
4 sessions
Session 1:
- 10x 500 meters @ 90% MAS
- 25-min. warmup
- 1m30s recovery between reps
- 10-min. cool down
- flat terrain
Session 2:
- 1.25- to 1.5-hr. recovery bike ride on slightly hilly terrain
- or, 1-hr. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 3x 10 min. @ 80-85% MAS
- 25-min. warmup
- 3- to 4-min. recovery between reps
- 10-min. cool down
- Flat terrain (road or wide, smooth trail)
Session 4:
- 1h45m easy jog
- flat or hilly terrain (trail or road)
Week 6
4 sessions
Session 1:
- 30x 20 sec. @ 90% MAS
- 25-min. warmup
- 20-sec. recovery between reps
- 10-min. cool down
- Flat terrain
Session 2:
- 50- to 60-min. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 1200 meters @ 85% MAS + 1600 meters @ 85% MAS + 1200 meters @ 85% MAS + 1600 meters @ 85% MAS + 1200 meters @ 85% MAS
- 25-min. warmup
- 2-min. recovery between sets
- 10-min. cool down
- flat terrain (road or wide, smooth trail)
Session 4:
- 2-hr. easy jog
- flat or hilly terrain (trail or road)
Week 7
4 sessions
Session 1:
- 2 sets of 8x (1 min. @ close to 90% MAS + 20-sec. recovery)
- 25-min. warmup
- 4-min. recovery between sets
- 10-min. cool down
- flat terrain
Session 2:
- 1h15m recovery bike ride on slightly hilly terrain
- or, 50- to 60-min easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 12 min. @ 85% MAS + 10 min. @ 85% MAS + 8 min. @ 85% MAS
- 20-min. warmup
- 2-min. recovery between sets
- 10-min. cool down
- flat terrain
Session 4:
- 1h15m to 1h30m easy jog
- flat or hilly terrain (trail or road)
Week 8
3 sessions + the race
Session 1:
- 6x 2 min. @ +/- 85% MAS (fast but easy)
- 20- to 25-min. warmup
- 1m15s recovery between reps
- 10-min. cool down
- flat terrain
Session 2:
- 45- to 50-min. recovery jog
- super easy
- trail, if possible
Session 3:
- 4 or 5 straight 100-meter runs with progressive acceleration
- 30-min. warmup
- Easy workout overall
Race day!
- Half-marathon
- Start at a base of 80-85% MAS
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