Presenting a can't-fail nine-week
program for beginners, experts, and everyone in between. Beginner to Intermediate
level of fitness required:
Rundown
You have a solid aerobic base. You have been running or looking at running with more consistency, maybe tried various kinds of training, looking to average 5 to 25 miles a week, and may even have finished a 5k. But now you want to race a half. That is, you have a specific finishing time in mind, and you're willing to train hard to achieve it.
Training Agenda Tips
"People looking at becoming intermediate runners have enough experience and strength to support some faster running--but within the context of increased weekly mileage and an adequate long run, which remains the key to improvement at this level," says Anaerobic Management coach Jon Sinclair (anaerobic.net). "So be careful when you add speed, because what we're after here is greater endurance, the ability to run longer at race pace." That's the crux of the Intermediate plan. To that end, Sinclair also suggests "adding some tempo to at least some of the long runs when they're maybe going just a bit faster over the final 10 to 15 minutes." That's a bit faster, okay? No bug-eyed straining.
"I would also include some interval miles at faster than projected race pace," Sinclair adds. "Interval tempo here should be challenging, but not too crazy. And the recovery should be enough to support the effort--down to a 120 heart rate, 400-meter jog, whatever it takes. If the rest isn't long enough, you can't maintain the quality."
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Week
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M
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T
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W
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T
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F
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S
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S
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Total
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1
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Rest
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1x1200 PI (400), 2x800 CI (200), 4x200 SI (200)
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3-4 miles, or rest
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2x2 miles PI (800) + 4x100 S
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Rest
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4 miles + 4x100 S
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8-9 miles
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26-30 miles
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* In order to see the whole program - please contact me by messaging below or email dhenshaw83@gmail.com
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