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Tuesday, July 5, 2011

Advanced Half Marathon Training Plan


If you have a good base of mileage or are an experienced racer, you may want to try the advanced training program.


Mon
Tues
Wed
Thur
Fri
Sat
Sun
Week 1
4 miles easy
Rest
6 miles steady
5 miles fartlek
Rest Day
5 miles easy
10 miles long run
Week 2
4 miles easy
Tempo: 3 * 7 mins (4 mins)
5 miles easy
Intervals: 4 * 1 mile (400m recovery)
Rest Day
5 miles easy
10 miles long run
Week 3
4 miles easy
Hills: 6 * 2 mins
5 miles steady
Intervals: 6 * 1k (400m)
Rest Day
5 miles steady
12 miles long run
Week 4
5 miles easy
Tempo: 2 * 10 mins (5 mins)
6 miles steady
6 miles easy
Rest Day
20 mins jog
10k race or 7 miles time trial
Week 5
5 miles steady
Tempo: 2 * 15 mins (5 mins)
7 miles steady
Hills: 6 * 2 mins
Rest Day
5 miles easy
13 miles long run
Week 6
5 miles easy
Tempo: 2 * 20 mins (5 mins)
7 miles steady
Intervals: 5 * 1 mile (400m)
Rest Day
5 miles easy
14 miles long run
Week 7
5 miles easy
Tempo: 20 mins (5 mins), 15 mins (4 mins), 10 mins
7 miles steady
Hills: 8 * 2 mins
Rest Day
5 miles easy
15 miles steady
Week 8
5 miles easy
Rest
7 miles steady
Intervals: 5 * 1k (400m)
Rest Day
20 mins jog
10k race or 7 miles time trial
Week 9
7 to 8 miles steady
Tempo: 3 * 10 mins (4 mins)
 8 miles steady
 Hills: 8 * 2 mins
Rest Day
5 miles easy
16 miles long run
Week 10
 5 miles easy
 Tempo: 20 mins (5 mins), 15 mins(4 mins), 10 mins
 8 miles steady
 Hills: 6 * 2 mins
Rest Day
6 miles steady
 12 miles long run
Week 11
5 miles easy
 7 miles: 1 mile easy, 5 miles race pace, 1 mile easy
 5 miles easy
 Tempo: 10 mins (4 mins), 10 mins (4 mins) 5 mins
 Rest Day
6 miles steady
  10 miles long run
Week 12
4 miles easy
5 miles: 1 mile easy, 3 miles race pace, 1 mile easy 
 Rest
 6 miles steady
Rest Day
20 mins jog
Half Marathon Race



































































Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have almost 100 members in 17 states. If you wish to join us visit our web site.

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.













Easy Runs
The pace is comfortable. You should be able to carry on a conversation with another runner. If you can’t run every day, substitute cross training for the easy days of running.

Rest
Runners want to get better and some are reluctant to take off days.  Your body needs to rest to recover and get stronger. It is an essential part of this workout program.

Speed Training
These are important and don’t miss them. These workouts make you a better, faster runner. This will improve your overall speed and ability to maintain that speed over longer distances.

Long Runs
Run the first portion at easy pace and the last portion at your goal pace.  This will help you to hold your goal pace when you are tired.




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