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

  • By Mario Fraioli
  • Published Mar. 28, 2012
  • Updated Oct. 22, 2012 at 12:51 PM UTC
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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Mario Fraioli

Mario Fraioli

Mario Fraioli is a senior editor at Competitor magazine. A cross-country All-American at Stonehill College in 2003, he now coaches the Prado Women's Racing Team in San Diego and was the men's marathon coach for Costa Rica's 2012 Olympic team. His first book, The Official Rock 'n' Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013) is available in bookstores, running shops and online.

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