Friday, June 4, 2010

RW SmartCoach 1/2 Marathon Plan

I found another training program for a 1/2 marathon on Runner's World that I'm posting here. I like this plan because of the "rest/XT" designation! I'm not so keen on the Tempo Run stuff...not really sure how to do that, or if it's even necessary. We'll see. I should actually time myself on another 10k or 5k so the times listed here will be more accurate.

WkDatMonTuesWedsThursFriSatSunTotal
16/7
6/13
Easy Run
Dist: 2 mi
@11:05
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 9:29; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 6 mi
@11:05
Rest
/ XT
13 miles
26/14
6/20
Easy Run
Dist: 2 mi
@11:05
Rest
/ XT
Speedwork
Dist: 5 mi, inc
Warm; 2x1600 in 8:57
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 6 mi
@11:05
Rest
/ XT
13 miles
36/21
6/27
Easy Run
Dist: 2 mi
@11:05
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 9:29; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 7 mi
@11:05
Rest
/ XT
14 miles
46/28
7/4
Easy Run
Dist: 4 mi
@11:05
Rest
/ XT
Easy Run
Dist: 3 mi
@11:05
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 3 mi
@11:05
Rest
/ XT
10 miles
57/5
7/11
Easy Run
Dist: 2 mi
@10:59
Rest
/ XT
Tempo Run
Dist: 6 mi, inc
Warm; 4 mi @ 9:28; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 7 mi
@10:59
Rest
/ XT
15 miles
67/12
7/18
Easy Run
Dist: 2 mi
@10:59
Rest
/ XT
Speedwork
Dist: 7 mi, inc
Warm; 3x1600 in 8:51
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 8 mi
@10:59
Rest
/ XT
17 miles
77/19
7/25
Easy Run
Dist: 2 mi
@10:59
Rest
/ XT
Tempo Run
Dist: 6 mi, inc
Warm; 4 mi @ 9:28; Cool
Easy Run
Dist: 2 mi
@10:59
Rest
/ XT
Long Run
Dist: 8 mi
@10:59
Rest
/ XT
18 miles
87/26
8/1
Easy Run
Dist: 4 mi
@10:59
Rest
/ XT
Easy Run
Dist: 4 mi
@10:59
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 4 mi
@10:59
Rest
/ XT
12 miles
98/2
8/8
Easy Run
Dist: 2 mi
@10:52
Rest
/ XT
Tempo Run
Dist: 7 mi, inc
Warm; 5 mi @ 9:28; Cool
Easy Run
Dist: 2 mi
@10:52
Rest
/ XT
Long Run
Dist: 9 mi
@10:52
Rest
/ XT
20 miles
108/9
8/15
Easy Run
Dist: 2 mi
@10:52
Rest
/ XT
Speedwork
Dist: 8 mi, inc
Warm; 4x1600 in 8:46
w/800 jogs; Cool
Easy Run
Dist: 2 mi
@10:52
Rest
/ XT
Long Run
Dist: 9 mi
@10:52
Rest
/ XT
21 miles
118/16
8/22
Easy Run
Dist: 2 mi
@10:52
Rest
/ XT
Tempo Run
Dist: 7 mi, inc
Warm; 5 mi @ 9:28; Cool
Easy Run
Dist: 2 mi
@10:52
Rest
/ XT
Long Run
Dist: 10 mi
@10:52
Rest
/ XT
21 miles
128/23
8/29
Easy Run
Dist: 5 mi
@10:52
Rest
/ XT
Easy Run
Dist: 5 mi
@10:52
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 5 mi
@10:52
Rest
/ XT
15 miles
138/30
9/5
Easy Run
Dist: 2 mi
@10:45
Rest
/ XT
Tempo Run
Dist: 8 mi, inc
Warm; 6 mi @ 9:27; Cool
Easy Run
Dist: 2 mi
@10:45
Rest
/ XT
Long Run
Dist: 10 mi
@10:45
Rest
/ XT
22 miles
149/6
9/12
Easy Run
Dist: 2 mi
@10:45
Rest
/ XT
Speedwork
Dist: 10 mi, inc
Warm; 5x1600 in 8:41
w/800 jogs; Cool
Easy Run
Dist: 2 mi
@10:45
Rest
/ XT
Long Run
Dist: 11 mi
@10:45
Rest
/ XT
25 miles
159/13
9/19
Easy Run
Dist: 2 mi
@10:45
Rest
/ XT
Tempo Run
Dist: 8 mi, inc
Warm; 6 mi @ 9:27; Cool
Easy Run
Dist: 2 mi
@10:45
Rest
/ XT
Long Run
Dist: 11 mi
@10:45
Rest
/ XT
23 miles
169/20
9/26
Rest
/ XT
Easy Run
Dist: 2 mi
@11:05
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 9:29; Cool
Rest
/ XT
Rest
/ XT
Race Day
Dist: Half-Marathon
@9:26
Time: 2:03:50
20 miles

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