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Half Marathon Training Schedule: Advanced

Twelve Weeks to a 13.1-Mile Race

WEEK MON TUE WED THU FRI SAT SUN
1 3 m run + strength 6 x hill 3 m run + strength 40 min tempo Rest 3 m run 90 min run
(3/1)
2 3 m run + strength 7 x 400
5-K pace
3 m run + strength 45 min tempo Rest 3 m pace 90 min run
3 3 m run + strength 7 x hill 3 m run + strength 30 min tempo Rest or easy run Rest 5-K Race
4 3 m run + strength 8 x 400
5-K pace
3 m run + strength 40 min tempo Rest 3 m run 90 min run
(3/1)
5 3 m run + strength 8 x hill 3 m run + strength 45 min tempo Rest 3 m pace 90 min run
6 3 m run + strength 8 x400
5-K pace
3 m run + strength 30 min tempo Rest or easy run Rest 10-K Race
7 3 m run + strength 4 x 800
10-K pace
3 m run + strength 45 min tempo Rest 4 m pace 1:45 run
(3/1)
8 3 m run + strength 3 x 1600
race pace
3 m run + strength 50 min tempo Rest 5 m pace 1:45 run
9 3 m run + strength 5 x 800
10-K pace
3 m run + strength 30 min tempo Rest or easy run Rest 15-K Race
10 3 m run + strength 4 x 1600
race pace
3 m run + strength 55 min tempo Rest 5 m pace 2:00 run
(3/1)
11 3 m run + strength 6 x 800
10-K pace
3 m run + strength 60 min tempo Rest 3 m pace 2:00 run
12 3 m run + strength 6 x 400
5-K pace
2 m run + strength 30 min tempo Rest Rest Half Marathon

Location

Running for Kicks
7158 W. 127th Street
Palos Heights, IL 60463
ph (708) 448-9200

Hours

Mon, Thurs: 10am to 8pm
Tues, Wed, Fri: 10am to 7pm
Sat: 10am to 6pm
Sun: 11am to 5pm

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