Intermediate

LMJS Intermediate Half Marathon Training Plan

Week

Date

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Total

Kickoff

Saturday Jan 2nd

2-6

Rest

2-6

1

1/4/10

4, inc. 4-6 "strides"

3

Rest

4

Rest

6

Rest

17

2

1/11/10

4, inc. 4-6 "strides"

3

Rest

4

Rest

7

Rest

18

3

1/18/10

5, inc. 2x 10min @HMP

3

Rest

5

Rest

7 or rest

Rest or Race

20

4

1/25/10

5, inc. 2x 10min @HMP

3

Rest

5

Rest

8

Rest

21

5

2/1/10

5, inc. 2x 10min @HMP

3

Rest

5

Rest

9

Rest

22

6

2/8/10

5, inc. 2x 10min @HMP

4

Rest

5

Rest

10

Rest

24

7

2/15/10

6, inc 2x 10min HMP, 2min. rest between

4

Rest

6

Rest

9 or rest

Rest or Race

25

8

2/22/10

6, inc 2x 10min HMP, 2min. rest between

5

Rest

6

Rest

11

Rest

28

9

3/1/10

7, inc 2x 10min HMP, 2min. rest between

5

Rest

7

Rest

12

Rest

31

10

3/8/10

7, inc 2x 10min HMP, 2min. rest between

5

Rest

7

Rest

13

Rest

32

11

3/15/10

7, inc 2x 10min HMP, 2min. rest between

4

Rest

6

Rest

8

Rest

25

12

3/22/10

5, inc 4-6 "strides"

3

Rest

3

Rest

Rest

Half Marathon

11

Runs are at Easy pace except where indicated. Shorter runs can be run at a faster pace but a slow warmup
for the first mile is recommended. See "Paces" below.

The Grey boxes are Sundays on which LMJS hosts races at Lake Merritt. If you run a race during the program take 2 easy days beforehand and 2-3 afterwards.
Don't fret about the 'hole' in the training - the race itself will be quite an intense workout!

Paces:

Half Marathon Pace (HMP) is the one that the others are related to. It is approximately the pace you
expect to maintain in the half marathon.
It is usually calculated from a recent race result. If you are getting faster during training, then HMP can
be adjusted accordingly, but you can also go by feel. It is "comfortably hard". A little fast for
easy conversation, but not exhausting.

Easy (E) is a sustainable conversational pace, around 90 to 120 seconds per mile
slower than marathon pace.

Moderate (M) is faster than E, but slower than HMP. That's quite a bit of latitude, so
it depends how you feel on a particular day. 60 to 75 seconds slower than HMP would be typical.

Long Run (LR) pace is a little slower than Easy. The endurance training effects of a long run still occur
if you run slowly and spare your legs unnecessary stress. If you are very stiff and sore at the end of a
long run, you probably went too fast.

Recovery pace (Rec) is slower still. This one is for the 7-day runners. If you run on "rest" days do it at a
relaxed jog, and keep it short. 3-5 miles is plenty. You'll work the kinks out and feel loose and warmed up
at the end.

Walk/Run is not a pace, but a technique of taking regular scheduled walk breaks, typically one per mile, for up to a minute.
This can produce good results for slower runners, who would otherwise be attempting to run non-stop for 4 hours or
more. We will be giving specific guidance to runners who might find this technique useful.

Optional extras for your short runs:

"Strides" Gradually accelerate over about 80 yards, hold it for another 20, then slow down again.
Go fast, but not all out, the idea is to practice good running form and economy. Do 4-6
of these during a shorter run once a week. Do them in the second half of the run, when you are well
warmed up. Recover fully between strides; 2-3 minutes should do it.

"Progressions". There are many variations, but try running the last quarter of a run at a
faster pace. Moderate is fine. If your end up at race pace or faster, do some slow
cooldown running or walking before you stop. Going fast when you are a little tired will help prepare
you for those final miles.

"Hill Sprints". This exercise will strengthen your running muscles, including the "core",
and make injury less likely. Once a week, When you are well warmed up, find a hill,
the steeper the better, and sprint up it hard for 10 seconds. Walk slowly back down to
recover, and then do it again. Do 4 the first time, then work your way up, but do no more
than 10 in a session.