Asbury Park ½ Marathon Training Schedule
Start Week of December 13th
End Race Day April 16th
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday* | Sunday* | Total Weekly Mileage |
1 | 4 | 3 | 4 | 3 | 5 | 16-19 | ||
2 | 3 | 4 | 4 | 4 | 6 | 17-21 | ||
3 | 3 | 3 | 4 | 4 | 6 | 17-20 | ||
4 | 4 | 4 | 4 | 4 | 7 | 19-23 | ||
5 | 3 | 3 | 4 | 4 | 6 | 17-20 | ||
6 | 4 | 4 | 4 | 4 | 8 | 20-24 | ||
7 | 4 | 3 | 4 | 4 | 6 | 18-21 | ||
8 | 4 | 3 | 5 | 4 | 9 | 22-25 | ||
9 | 4 | 3 | 5 | 4 | 7 | 20-23 | ||
10 | 4 | 3 | 5 | 4 | 10 | 23-26 | ||
11 | 4 | 3 | 5 | 4 | 8 | 21-24 | ||
12 | 4 | 3 | 5 | 4 | 11 | 24-27 | ||
13 | 4 | 3 | 5 | 4 | 9 | 22-25 | ||
14 | 3 | 5 | 4 | 12 | 4 | 24-28 | ||
15 | 3 | 5 | 4 | 10 | 4 | 22-26 | ||
16 | 3 | 4 | 3 | 13 | 3 | 23-26 | ||
17 | 3 | 4 | 3 | 8 | 3 | 18-21 | ||
18 | 4 | 3 | APRIL 16th RACE DAY 13.6 miles | 2 | 20.6-22.6 |
Try to run at least 3-4 times/week –you can move your run days around (each short run should be at least 30 minutes) optional 5 day
On one of your weekly shorter runs work on speed/intervals; for example, alternate a slow comfortable pace with a faster pace using either time, distance, or iPod music as your markers
On long runs keep it slower (most running references suggest running a minute or two slower than your “comfortable” speed; for example, if you normally run a 10 min/mile, run at a pace of 12 min/mile on your long run)
Cross train on OFF days—bike/spin, swim, weight train, yoga—anything that involves some activity or just REST
* You can make your long run on Saturday or Sunday, but remember the race is on a Saturday, so by week 14 you may want to make sure ALL your long runs are on Saturday to prepare
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