Project 36

TRAINING SCHEDULE OR GUIDELINES

HALF MARATHON PLAN:

WEEK 1
Day 1
20 min easy/ recovery run
Day 2
10 min easy run, 10 min tempo run, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 5X (30 sec fast, 1 min slow), 10 min easy run
Day 5
Rest Day
Day 6
4 miles at easy pace
Day 7
Rest Day
WEEK 2
Day 1
20 min easy/ recovery run
Day 2
10 min easy run, 10 min tempo run,10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 5X (45 sec fast, 1 min slow), 10 min easy run
Day 5
Rest Day
Day 6
5 miles at easy pace
Day 7
Rest Day
WEEK 3
Day 1
20 min easy/ recovery run
Day 2
10 min easy run, 10 min tempo run, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 5X (1 min fast, 1 min slow), 10 min easy run
Day 5
Rest Day
Day 6
6 miles at easy pace
Day 7
Rest Day
WEEK 4
Day 1
20 min easy/ recovery run
Day 2
10 min easy run, 20 min tempo run,10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 20 min fartlek, 10 min easy run
Day 5
Rest Day
Day 6
7 miles at easy pace
Day 7
Rest Day