2 nd Sole Cleveland Half Marathon Training Plan
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- Julius Flowers
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1 2 nd Sole Cleveland Half Marathon Training Plan Week 1 12/12-1 mile warm up/cool down-6 x 30 second hill repeats at 75% effort w/ 2 min 12/13- OFF or Cross training day 12/14-3 miles easy 12/15- OFF or 3 miles easy 12/16-4 miles easy 12/17-3 miles easy Week 2 12/18-4 miles easy 12/19- Candy Cane Run at Masthead Brewery 12/20- XT or OFF day 12/21-1 mile warm up/cool down 2 x 1 marathon pace w/ 3 min 12/22- XT or OFF day 12/23-4 miles easy 12/24-3 miles easy Week 3 12/25- Christmas! Get out for an easy morning run. We say don t wear a watch on this one! 12/26-1 mile warm up/cool down 6 x 45 second hills at 75% effort w/ 2 min 12/27- XT, 3 easy miles or OFF day 12/28-1 mile wam up/cool down 2 x 1 marathon pace w/ 3 min 12/29- XT or OFF day 12/30-5 miles easy 12/31- New Year s Eve! 3 miles easy if you re up for it! End the year out, right! Week 4 1/1- Happy New Year! Start off right in 2018 and get out for an easy run! Again, no watch! 1/2-1 mile warm up 5 x 60 sec effort w/ 2 min 1/3- XT, 3 miles easy or OFF 1/4-1.5 mile warm up / 3 x 1 marathon pace w/ 3 min 1/5- XT or OFF day 1/6-6 miles easy 1/7-4 miles easy Week 5 1/8-4 miles easy 1/9-1.5 mile warm up/cool down 2 pace w/ 3 minute 1/10- XT, OFF day or 4 miles easy 1/ mile warm up/cool down- 2 pace 1/12- XT or OFF day 1/13-6 miles easy
2 1/14-3 miles easy Week 6 1/15-4 miles easy 1/ mile warm up/cool down- 4 x pace w/ 3 minute 1/17- XT, 4 miles easy or OFF day 1/ mile warm up/cool down- 2 pace 3 min - 1 marathon pace 1/19- XT or OFF day 1/20-8 miles easy 1/21-4 miles easy or OFF day Week 7 1/22-6 miles easy 1/ mile warm up/cool down- 4 x 60 sec hills-6x30 sec hills w/ 2 min 1/24- XT, 4 miles easy or OFF 1/ mile warm up/cool down- 3 marathon pace-4 min 1/26- XT or OFF 1/27-9 miles easy 1/ miles easy Week 8 1/29-5 miles easy 1/ mile warm up/cool down- 1 pace, 4 x pace w/ 3 min 1/31- XT, OFF or 4 miles easy 2/1-1 mile warm up- 4 pace -2 mile cool down 2/2- XT or OFF 2/3-7 miles easy 2/4-4 miles easy Week 9 2/5-5 miles easy 2/6-1.5 mile warm/cool- 6 x 60 sec hill repeats-4 x 30 sec hills w/2 min 2/7- XT or OFF 2/8-1.5 mile warm up/cool down- 2 pace-3 min - 2 pace 2/9- XT or OFF day 2/10-10 miles easy 2/11-5 miles easy Week 10 2/12-6 miles easy 2/ mile warm/cool- 1 pace, 4 x pace w/ 3 min 2/14- XT, OFF or 4 miles easy 2/15-6 miles easy
3 2/16- XT or OFF 2/17-1 mile warm up 4 marathon pace 3 mile c/d 2/18-3 miles easy Week 11-2/19-5 miles easy 2/ mile warm/cool- 4 x 90 sec hills- 4 x 30 sec hills w/ 2 minute 2/21- XT, OFF or 5 miles easy 2/ mile warm up/cool down- 5 x 1 pace w/ 2 min 2/23- XT or OFF 2/24-11 miles easy 2/ miles easy Week 12 2/26-5 miles easy 2/ mile warm up/cool down- 2 x 1 pace, 2 x pace w/ 3 min 2/28- XT, OFF or 4 miles easy 3/1-4 miles easy 3/2- XT or OFF 3/3-2 mile warm up 4 marathon pace 2 mile cool down 3/4-4 miles easy Week 13 3/5-6 miles easy 3/6-1.5 mile warm up/cool down- 1 4 x 2 x w/ 3 min 3/7- XT, OFF or 4 miles easy 3/8-2 mile warm up- 1 marathon pace- 1 pace 2 mile cool down 3/9- XT or OFF 3/10-11 miles easy 3/11-4 miles easy Week 14 3/12-7 miles easy 3/ mile warm up/cool down- 2 x 1 pace, 2 x pace w/ 3 min 3/14- XT, OFF or 5 miles easy 3/15-1 mile warm up 6 pace 1 mile cool down 3/16- XT or OFF 3/17-12 miles easy 3/18-3 miles easy Week 15
4 3/19-5 miles easy 3/ mile warm/cool 1 pace, 4 x pace w/ 3 min 3/21- XT, OFF or 5 miles easy 3/22-6 miles easy 3/23- XT or OFF 3/24-1 miles w/u 7 marathon pace 1 mile c/d 3/25-5 miles easy Week 16 3/26-7 miles easy 3/ mile warm up 4 x 2 min hill rpts (@75%)- 4 x 30 sec hills (90% effort)- 1.5 mile c/d 3/28- XT, OFF or 5 miles easy 3/29-6 miles easy 3/30- XT or OFF 3/31-13 miles easy 4/1-4 miles easy Week 17 4/2-6 miles easy 4/3-1.5 mile warm up 2 x 1 pace 6 x w/ 3 min 1.5 c/d 4/4- XT, OFF or 4 miles easy 4/5-1 mile warm up 3 min sec OFF easy (x4)- 2 mile cool down 4/6- XT or OFF 4/7-13 miles easy 4/8-4 miles easy Week 18 4/9-6 miles easy 4/ mile warm up 3 x pace 1 pace w/ 400 minute jog between 1.5 mile cool down 4/11- XT, OFF or 4 miles easy 4/12-4 miles easy 4/13- XT or OFF 4/14-1 mile warm up 8 marathon pace 1 mile cool down 4/15-4 miles easy Week 19 4/16-5 miles easy 4/ mile warm up 6 x 2 min hill repeats w/ 3 min 1.5 mile cool down 4/18- XT or OFF 4/19-1 mile warm up 2 marathon pace 1 mile cool down 4/20- XT or OFF 4/21-13 miles easy 4/22-4 miles easy
5 Week 20 4/23-5 miles easy 4/ mile w/u/c/d 6 x pace w/ 2 min 4/25- XT, OFF or 5 miles easy 4/26-1 mile warm up 4 min pace/1 min OFF easy (x4) 1 mile cool down 4/27- XT or OFF 4/28-9 miles easy 4/29-4 miles easy Week 21 4/30-6 miles easy 5/1-1.5 mile warm up 2 x 4 x pace w/ 2 min 5/2- XT or OFF 5/3-1 mile warm up 1 2 miles easy 1 half pace- 1 mile c/d 5/4- XT or OFF 5/5-12 miles easy 5/6-3 miles easy Week 22 5/7-5 miles easy 5/8-1.5 mile w/u 2 x 4 x 90 second rest 1.5 mile c/d 5/9- XT, OFF or 4 miles easy 5/10-1 mile warm up 3 pace 1 mile cool down 5/11- XT or OFF 5/12-60 min long run 5/13-4 miles easy RACE WEEK 5/14-5 miles easy 5/ mile warm up 4 x pace w/ 90 sec 5/16- XT or OFF 5/17-5 miles easy 4 strides to follow run 5/18- OFF 5/ miles EASY 5/20- RACE DAY!
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In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
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