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
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 TAGS: 10K training / 10k training plans / Half Marathon Training / half marathon training plans / interval workouts / Tempo Runs / trail races
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.