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!

Filed Under: Trail Running / Training

Mario Fraioli

Mario Fraioli is a senior editor at Competitor magazine. A cross-country All-American at Stonehill College, he coaches both elite and age-group runners and was the men's marathon coach for Costa Rica at the 2012 Olympics. His first book, The Official Rock 'n' Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013) is available in bookstores, running shops and online.