Ph: (708) 448-9200
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Half Marathon Training Schedule: Intermediate

Twelve Weeks to a 13.1-Mile Race

WEEK MON TUE WED THU FRI SAT SUN
1 Stretch & Stengthen 3 m run

5 x 400
5-K pace

3 m run + strength Rest 3 m run 5 m run
2 Stretch & Stengthen 3 m run 30 min tempo 3 m run + strength Rest

3 m pace

6 m run
3 Stretch & Stengthen 3.5 m run

6 x 400
5-K pace

3 m run + strength Rest Rest 5-K Race
4 Stretch & Stengthen 3.5 m run  35 min tempo 3 m run + strength Rest 3 m run 7 m run
5 Stretch & Stengthen 4 m run

7 x 400
5-K pace

3 m run + strength Rest 3 m pace 8 m run
6 Stretch & Stengthen 4 m run 40 min tempo 3m run + strength Rest or easy run Rest 10-K run
7 Stretch & Stengthen 4.5 m run

8 x 400
5-K pace

3 m run + strength Rest 4 m pace 9 m run
8 Stretch & Stengthen 4.5 m run 40 min tempo 3 m run + strength Rest 5 m pace 10 m run
9 Stretch & Stengthen 5 m run 9 x 400
5-K pace
3 m run + strength Rest or easy run Rest 15-K run
10 Stretch & Stengthen 5 m run 45 min tempo 3 m run + strength Rest 5 m pace 11 m run
11 Stretch & Stengthen 5 m run

10 x 400
5-K tempo

3 m run + strength Rest 3 m pace 12 m run
12 Stretch & Stengthen 4 m run 30 min tempo 2 m run 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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