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

  • By Mario Fraioli
  • Published Nov. 21, 2013
  • Updated Nov. 22, 2013 at 10:43 AM UTC

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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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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