Rock The Trails: 10-Week Advanced 10K-Half Marathon Training Program

Photo: Scott Draper

10-Week Training Schedule

 

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 Off-Road Run: 3-5 miles easy Rest or x-training Off-Road Hill Repeats: 10 x 30-seconds @ 5K effort 4 miles easy or x-training 4 miles easy + strides Rest or x-training 5 miles w/last 15 minutes @ goal ½ marathon pace
2 6 miles easy Rest or x-training Off-Road Fartlek: 10 x 1 minute @ 5K effort w/1 minute recoveries 5 miles easy or x-training Off-Road Run: 5 miles easy + strides Rest or x-training Progression Run: 2 miles easy, 3 miles steady, 1 miles @ goal 10K pace
3 Off-Road Run: 7 miles easy Rest or x-training Off-Road Hill Repeats: 3 x [2:00 @ 5K effort-1:00 @ 5K effort-30 sec sprint w/jog down recovery 5 miles easy or x-training 5 miles easy + strides Rest or x-training Tempo Run: 6 miles w/middle 4 miles @ goal 1/2 marathon pace
4 8 miles easy Rest or x-training Off-Road Fartlek: 5 x 3:00 @ 5K effort w/2:00 recoveries 5 miles easy or x-training Off-Road Run: 5 miles easy + strides Rest or x-training 5 miles easy + strides
5 Off-Road Run: 9 miles easy Rest or x-training Track Intervals: 5 x 1,000m @ 5K pace w/1:00 recoveries 5 miles easy or x-training Off-Road Run: 6 miles easy + strides Rest or x-training Progression Run: 2 miles easy, 2 miles @ ½ marathon pace, 2 miles @ 10K pace, 1 mile easy
6 10 miles easy Rest or x-training Off-Road Fartlek: 4 x 6:00 @ 10K effort w/1:00 recoveries 5 miles easy or x-training 6 miles easy + strides Rest or x-training Off-Road Tempo Run: 8 miles w/middle 6 @ ½ marathon effort
7 Off-Road Run: 10 miles easy Rest or x-training Track Intervals: 6 x 400m @ 5K pace w/1:00 recoveries, 6 x 400m @ 5K pace – 15 sec/mile w/2:00 recoveries 5 miles easy or x-training Off-Road Run: 5 miles easy + strides Rest or x-training 7 miles easy + strides
8 Off-Road Tempo Run: 12-miles w/middle 8 miles @ ½ marathon effort Rest or x-training 6 miles easy + strides 6 miles easy or x-training 7 miles easy + strides Rest or x-training Off-Road Fartlek: 6 x 3:00 @ 5K effort w/2:00 recoveries
9 10 miles easy Rest or x-training Tempo Run: 5 miles @ ½ marathon pace 5 miles easy or x-training Off-Road Run: 5 miles easy + strides Rest or x-training Track Intervals: 3 x mile @ 10K pace w/1:00 recoveries
10 Off-Road Run: 8 miles easy Rest or x-training Off-Road Fartlek: 5 x 2:00 @ 5 K effort w/1:00 recoveries 4 miles easy or x-training 5 miles easy  run + strides Rest or x-training 3 miles easy + strides
  RACE DAY!            

 

 

 

 

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