Don’t Be A Slave To The 7-Day Training Week

Sample 14-day training cycle for a half marathon:

Note: Use the chart on this page to reference sample workouts, their corresponding effort levels and the recommended number of easy/recovery days afterward.

WEEK 1

Sunday: Long Run: 14 miles with the last 4 @ goal half-marathon pace [Level 2]

Monday: REST

Tuesday: Easy Run: 5–6 miles + 6 x 20-second strides (sprints at 90 percent effort) with 1:00 recovery between reps [Level 1]

Wednesday: Intervals: 2-mile warm-up, 5 x 1 mile @ 8K race pace with 2:00-3:00 recovery between reps, 2-mile cool-down [Level 2]

Thursday: Easy Run: 6–8 miles [Level 1]

Friday: Easy Run: 4–5 miles + 6 x 20-second strides [Level 1]

Saturday: Fartlek: 15:00 warm-up, 15 x 1:00 @ 5K race pace with 2:00 jog recovery between reps, 15:00 cool-down [Level 2]

WEEK 2

Sunday: REST

Monday: Easy Run: 5–6 miles + 6 x 20-second strides [Level 1]

Tuesday: Steady State: 2-mile warm-up, 6 miles @ marathon pace + 10–15 seconds/mile, 2-mile cool-down [Level 1]

Wednesday: Easy Run: 4–5 miles [Level 1]

Thursday: Intervals: 2-mile warm-up, 4 x 2 miles @ half-marathon pace with 4:00 recovery between reps, 2-mile cool-down [Level 3]

Friday: Easy Run: 4–5 miles [Level 1]

Saturday: Long Run: 15 miles easy + 6 x 20-second strides [Level 1]

This piece first appeared in the November 2013 issue of Competitor magazine. 

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