REVIEW: CHOOSING YOUR TRAINING LEVEL After you determine your goal race date and set a realistic half-marathon goal, the second logical step is to select the most realistic training schedule. This begins with the following questions:

1. How much training can I safely manage each week? 2. How much am I willing to train? 3. How much training will tend to balance my mental freshness and performance improvement? Table 1 lists five different training levels based on the number of running sessions per week, the long-run range, your weekly training mileage, and your realistic half-marathon goal. In all of the training levels, ranges are listed in each of these categories. TABLE 1 Selecting Your Optimal Training Level Training level

Running sessions/week

Long-run range

Weekly mileage

Half-marathon time goal range

1

3

10-12

22-30

1:50-2:30

2

4

12-14

30-40

1:35-1:59

3

5

13-15

40-50

1:20-1:45

4

6

14-16

50-65

1:07-1:25

5

7-12

15-18

70-100

0:57-1:12

For the long run, the low end of the range is where you will begin in the first week of the schedule, and the high end of the range is as high as the schedule will recommend. Similarly, the weekly mileage range lists the approximate weekly mileage you can expect in the beginning and at the highest point of the 13-week plan for each of the training levels listed. Furthermore, the half-marathon goal times overlap training levels, so the weekly mileage and long run you feel comfortable with are the most important criteria when deciding between two training levels.

There are a few simple guidelines for selecting your optimal training level. First, since the half-marathon goal times overlap between training levels, I suggest you choose the lowest training level that will allow you to achieve your goal. Second, at most, move up only one training level from where your training level has recently been—for the last three months—and only if you are healthy and completely injury free. In other words, if you have been completely injury free and running three to four times per week with a 10-mile long run, you have been

training at about level 1. Therefore, you could either stay at level 1 or—if you have been injury free and feel you can increase your training—you could move up only one level to level 2 training. All of the schedules use a day-number template, meaning that you can overlay the day numbers listed onto the days of the week to fit your own lifestyle and weekly schedule. However, it is important to note that the day numbers serve the purpose of keeping the suggested and most optimal spacing (or number of days) between the key, high-quality training sessions listed. For example, if you align day 3 with Wednesdays in your personal weekly schedule, then day 6 would naturally be on Saturdays. Similarly, if you align day 3 with Thursdays in your personal weekly schedule, then day 6 would naturally fall on Sundays. If you have to shift when any particular day falls in any given week, then keep the same spacing (or number of days) suggested between any of the two key, high-quality training sessions listed.

LEVEL 1 TRAINING SCHEDULE OVERVIEW This level is for runners aiming for 1:50 to 2:30 as their half-marathon goal. It requires three running sessions per week, a long run that will reach 12 miles, and a maximum mileage level of about 30 miles per week. The first eight weeks of the 13-week schedule include light fartlek runs, moderate hill sessions, and easy runs on hills and/or soft surfaces. The schedule also includes moderate long runs, steady-state runs, goal-pace runs, tempo runs, and an optional 5K race.

Weeks 7 and/or 8 can be repeated as needed to address areas that need improvement and/or to ensure full training adaptation before proceeding to the second half of the program. The last five weeks of the schedule continue most training elements from the first eight weeks while adding an emphasis on having you sharp and tapered for a nice half-marathon performance. Also key is the progression to a seven-mile run at your half-marathon goal pace two weeks before your target race and an optional 5K race.

LEVEL 1: HALF-MARATHON TRAINING SCHEDULE Three Running Sessions per Week Week 1

Day 1

Fartlek session: 3-mile warm-up; 8 × :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Day 3 4-5 miles easy on hilly course and/or soft grass/trails surface

Day 6 (in morning) Long run: 10 miles easy on a flat course

2

Fartlek session: 3-mile warm-up; 10 × :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 4 miles at your goal pace;* 4 × 100 m strides @ 85-90% speed; 2-mile cool-down jog

Race or steady-state run: 5K race or 8-mile steady-state run on flat road or trail surface

3

Fartlek session: 3-mile warm-up; 10 × :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Goal-pace run: Long run: 2-mile warm-up; strides; 11 miles easy on a flat course 4 miles at your goal pace;* 4 × 100 m @ 85-90% speed; 2-mile cool-down jog

4

Fartlek session: 3-mile warm-up; 12 × :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

4-5 miles easy on hilly course and/or soft grass/trails surface

5

Fartlek session: 3-mile warm-up; 12 × :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Goal-pace run: Long run: 2-mile warm-up; strides; 11 miles easy on a flat course 5 miles at your goal pace;* 4 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

6

Hill session: 3-mile warm-up; strides on flat; 8 × :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Tempo run: Steady-state run: 2-mile warm-up; strides; 8-mile steady-state run 2.5-mile run at your LT on flat road or trail surface pace; 4 × 200 m @ 85-90% leg speed; 1-mile cool-down jog

7

4-5 miles easy on hilly course and/or soft grass/ trails surface

Hill session: Long run: 3-mile warm-up; strides 12 miles easy on flat course on flat; 10 × :30 @ 85-90% with 2:30 recovery jogs; 2-mile cool-down jog

8

Hill session: 3-mile warm-up; strides on flat; 10 × :30 @ 85-90% speed with 2:30 recovery jogs; 4 × 100 m strides on flat; 2-mile cool-down jog

Tempo run: 2-mile warm-up; strides; 3-mile run at your LT pace; 4 × 200 m @ 85-90% leg speed; 1-mile cool-down jog

Steady-state run: 8-mile steady-state run on flat road or trail surface

Goal-pace run: 2-mile warm-up; strides; 5 miles at your goal pace; 4 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

9

4-5 miles easy on flat course and/or soft grass/trails surface w/5 × 100 m strides @ 85% speed

Hill session: 3-mile warm-up; strides on flat; 12 × :30 @ 85-90% speed with 2:30 recovery jogs; 4 × 100 m strides on flat; 2-mile cool-down jog

Long run: 12 miles easy on flat course

10

Hill session: 3-mile warm-up; strides on flat; 12 × :30 @ 85-90% speed with 2:30 recovery jogs; 4 × 100 m strides on flat; 2-mile cool-down jog

Tempo run: 2-mile warm-up; strides; 3-mile run at your LT pace. Run last 800 m 4 × 200 m @ 85-90%; 1-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 6 miles at your goal pace;** 4 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

11

4-5 miles easy on flat course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% leg speed

Speed fartlek: 2-mile warm-up; 12 × :40 @ 85-90% leg speed with 2:20 recovery; 1-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 7 miles at your goal pace;** 4 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

12

3-4 miles easy on flat course and/or soft grass/trails surface w/5 × 100 m strides @ 85% leg speed

Lactate-threshold reps: 5K race 2-mile warm-up; strides; 5 × 1,200 m @ your LT pace, with 400 m recovery jogs; 4 × 200 m @ 85-90% speed; 1-mile cool-down jog

13

Goal-pace + 10K reps: 2-mile warm-up; strides; practice first 3 miles w/CD,** then 3 × 800 m @ 10K pace with 400 m; 1-mile cool-down jog

Final taper: Plan 3-4 very easy days.

Half-marathon race Get to race at least 90 minutes before start. 2-mile warm-up and strides. Use cutdown listed below, then hit and hold your goal pace; 1-mile cool-down jog plus good stretching

*Goal test (Use heart rate and effort guidelines from part 1.) **Includes cutdowns (CD). Use our suggested three-mile cutdown: mile 1 = 30 seconds slower than goal pace; mile 2 = 20 seconds slower than goal pace; mile 3 = 10 seconds slower than goal pace.

LEVEL 2 TRAINING SCHEDULE OVERVIEW Level 2 is for runners aiming for 1:35 to 1:59 as their half-marathon goal. It requires four running sessions per week and a maximum long run of 14 miles with a maximum mileage level of about 40 miles per week. Level 2 training is significantly more advanced than level 1.

The fourth running day is an easy run of three to five miles, depending on how you feel, and may be fit into day 5 or day 7 in your weekly schedule. The first eight weeks of the 13-week schedule include moderate fartlek runs, moderate hill sessions, and easy runs on hills and/or soft surfaces with strides en route. The schedule also includes easy long runs, steady-state runs, goal-pace runs, and tempo runs as well as an optional 5K race. Level 2 integrates lactatethreshold reps and 10K reps into this first phase of training.

Again, weeks 7 and/or 8 may be repeated as needed to address areas that need improvement and/or to ensure full training adaptation before proceeding to the second half of the program. The last five weeks of the schedule maintain most training elements from the first eight weeks but are more heavily focused on goal-pace running or faster, as well as tapering for your best half-marathon performance. The final “test run” is a controlled seven-mile run at your half-marathon goal pace two weeks before your target race.

LEVEL 2: HALF-MARATHON TRAINING SCHEDULE Four Running Sessions per Week: Choose Day 5 or Day 7 for Three to Five Miles Easy, Depending on How You Feel Week

Day 1

Day 3

Day 6 (in morning)

1

Fartlek session: 3-mile warm-up; 10 × :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

5-6 miles easy on hilly course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% speed

Long run: 12 miles easy on a flat course

2

Fartlek session: 3-mile warm-up; 8 × :40 @ 85-90% speed with 2:20 recovery jogs; 2-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 4 miles at your goal pace;* 5 × 100 m strides @ 85-90% speed; 2-mile cool-down jog

Race or steady-state run: 5K race or 8-mile steady-state run on flat road or trail surface

3

Fartlek session: 3-mile warm-up; 12 × :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Goal-pace run: Long run: 2-mile warm-up; strides; 12 miles easy on a flat course 5 miles at your goal pace;* 5 × 100 m @ 85-90% speed; 2-mile cool-down jog

4

Fartlek session: 3-mile warm-up; 10 × :40 @ 85-90% speed with 2:20 recovery jogs; 2-mile cool-down jog

5-6 miles easy on hilly course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% speed

Lactate-threshold reps: 2-mile warm-up; strides; 4 × 1 mile @ your LT pace w/200 m slow recovery jogs; 2-mile cool-down jog

5

Fartlek session: 3-mile warm-up; 15 × :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Lactate-threshold reps: Long run: 2-mile warm-up; strides; 13 miles easy on a flat course 5 × 1 mile @ your LT pace w/200 m slow recovery jogs; 2-mile cool-down jog

6

Hill session: 3-mile warm-up; strides on flat; 10 × :30 @ 85-90% speed with 2:30 recovery; 2-mile cool-down jog

Tempo run: 2-mile warm-up; strides; 3-mile run at your LT speed; 4 × 200 m @ 85-90% leg speed; 1-mile cooldown jog

10K reps: 2-mile warm-up; strides; 5 × 1,200 m @ 10K race pace w/400 m slow recovery jogs; 2-mile cool-down jog

7

5-6 miles easy on hilly course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% speed

Hill session: 3-mile warm-up; strides; 12 × :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Long run: 14 miles easy on flat course

8

Hill session: 3-mile warm-up; strides on flat; 12 × :30 @ 85-90% speed with 2:30 recovery jogs; 5 × 100 m strides on flat; 2-mile cool-down jog

Tempo run: 2-mile warm-up; strides; 3.5-mile run at your LT pace; 4 × 200 m @ 85-90% leg speed; 1-mile cooldown jog

Goal-pace run: 2-mile warm-up; strides; 6 miles at your goal pace;* 5 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

9

5-6 miles easy on flat course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% speed

10K reps: Long run: 2-mile warm-up; strides; 14 miles easy on flat course 4 × 1,200 m @ your 10K pace with 400 m recovery jogs; 4 × 200 m @ 85-90% leg speed; 1-mile cooldown jog

10

Hill session: 3-mile warm-up; strides on flat; 15 × :30 @ 85-90% speed with 2:30 recovery jogs; 5 × 100 m strides on flat; 2-mile cool-down jog

Tempo run: 2-mile warm-up; strides; 3.5-mile run at your LT pace. Run last 800 m stronger ; 4 × 200 m @ 85-90% leg speed; 1-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 7 miles at your goal pace;** 5 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

11

4-5 miles easy on flat course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% speed

10K reps: 2-mile warm-up; strides; 5 × 1,200 m @ your 10K pace with 400 m recovery jogs; 5 × 200 m @ 85-90% leg speed; 1-mile cooldown jog

Goal-pace run: 2-mile warm-up; strides; 7 miles at your goal pace;** 5 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

12

4-5 miles easy on flat course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% speed

Speed fartlek: 2-mile warm-up; 15 × :40 @ 85-90% leg speed with 2:20 recovery jogs; 1-mile cool-down jog

10K reps: 2-mile warm-up; strides; 4 × 1 mile @ your 10K pace with 400 m recovery jogs; 4 × 200 m @ 85-90% speed; 1-mile cool-down jog

13

Goal-pace + 10K reps: 2-mile warm-up; strides; practice first 3 miles w/CD,** then 2 × 1-mile @ 10K pace with 400 m recovery jogs; 1 mile cool-down jog

Final taper: Plan 3-4 easy days before race.

Half-marathon race: Get to race at least 90 minutes before start. 2-mile warm-up and strides. Use cutdown listed below, then hit and hold your goal pace; 1-mile cool-down jog plus good stretching

*Goal test (Use heart rate and effort guidelines from part 1.) **Includes cutdowns (CD). Use our suggested three-mile cutdown: mile 1 = 30 seconds slower than goal pace; mile 2 = 20 seconds slower than goal pace; mile 3 = 10 seconds slower than goal pace.

LEVEL 3 TRAINING SCHEDULE OVERVIEW Level 3 is for runners aiming for 1:20 to 1:45 as their half-marathon goal. It requires five running sessions per week and a maximum long run of 15 miles with a maximum mileage level of about 50 miles per week. Level 3 training is significantly more advanced than level 2. Two easy-run days (of four to six miles easy, depending on how you feel) are not listed but would be performed on days 2 and 5 of this five-days-a-week plan. The first eight weeks of the level 3 schedule are very similar to level 2 but contain more volume (or more miles) of each type of training. The schedule includes moderate fartlek runs, moderate hill sessions, and easy runs on hills and/or soft surfaces with strides en route. It also includes easy long runs, steady-state runs, goal-pace runs, tempo runs, and an optional 5K race. Level 3 integrates lactatethreshold reps as well as 10K reps into the first phase of training. Again,

weeks 7 and/or 8 can be repeated as needed to address areas that need improvement and/or to ensure full training adaptation before proceeding to the second half of the program. The last five weeks of the schedule continue most training elements from the first eight weeks but concentrate more on goal-pace running or faster—as well as tapering for a nice half-marathon performance. The final test run is a controlled seven-mile run at your half-marathon goal pace two weeks before your target race.

LEVEL 3: HALF-MARATHON TRAINING SCHEDULE Five Running Sessions per Week: Days 2 and 5 Should Be Four to Six Miles Easy, Depending on How You Feel Week

Day 1

Day 3

Day 6 (in morning)

1

Fartlek session: 3-mile warm-up; 12 × :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

6-7 miles easy on hilly course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% speed

Long run: 13 miles easy on a flat course

2

Fartlek session: 3-mile warm-up; 10 × :40 @ 85-90% speed with 2:20 recovery jogs; 2-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 4 miles at your goal pace;* 5 × 100 m strides @ 85-90% speed; 2-mile cool-down jog

Race or steady-state run: 5K race or 8-mile steadystate run on flat road or trail surface

3

Fartlek session: 3-mile warm-up; 15 × :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Goal-pace run: Long run: 2-mile warm-up; strides; 14 miles easy on a flat course 5 miles at your goal pace;* 5 × 100 m @ 85-90% speed; 2-mile cool-down jog

4

Fartlek session: 3-mile warm-up; 12 × :40 @ 85-90% speed with 2:20 recovery jogs; 2-mile cool-down jog

6-7 miles easy on hilly course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% speed

5

Fartlek session: 3-mile warm-up; 15 × :40 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Tempo run: Long run: 2-mile warm-up; strides; 14 miles easy on a flat course 3.5-mile run at your LT pace; 4 × 200 m @ 85-90% leg speed; 1-mile cooldown jog

6

Hill session: 3-mile warm-up; strides; on flat; 1 Power Workout*** @ 90-95% sprint with full recovery jogs; 2-mile cool-down jog

10K reps: 2-mile warm-up; strides; 4 × 1 mile @ 10K race pace w/400 m recovery jogs; 5 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

Lactate-threshold reps: 2-mile warm-up; strides; 5 × 1 mile at your LT pace w/200 m slow recovery jogs; 2-mile cool-down jog

Lactate-threshold reps: 2-mile warm-up; strides; 5 × 1 mile at your LT pace w/200 m slow recovery jogs; 5 × 100 m strides @ 85-90% leg speed; 2-mile cool-down jog

7

6-7 miles easy on hilly course and/or soft, grass/ trails surface w/5 × 100 m strides @ 85% speed

Hill session: Long run: 3-mile warm-up; strides 15 miles easy on flat course on flat; 1 Power Workout*** @ 90-95% speed with 2:30 recovery jogs; 2-mile cool-down jog

8

Hill session: 3-mile warm-up; strides on flat; 12 × 150 m @ 90-95% speed with 2:00 recovery jogs; 5 × 100 m strides on flat; 2-mile cool-down jog

Tempo run: 2-mile warm-up; strides; 3.5-mile run at your LT pace; run last 800 m stronger; 4 × 200 m @ 85-90% leg speed; 1-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 7 miles at your goal pace;** 5 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

9

10K reps: 2-mile warm-up; strides; 4 × 1 mile @ 10K pace minus 4 secs/mile with 400 m recovery jogs; 4 × 200 m @ 85-90% speed; 1-mile cool-down jog

Hill session: 3-mile warm-up; strides on flat; 14 × 150 m @ 90-95% speed with full recovery jogs; 5 × 100 m strides on flat; 2-mile cool-down jog

Long run: 15 miles easy on flat course

10

Hill session: 3-mile warm-up; 2 × Power Workout*** @ 90-95% speed with 2:30 recovery jogs; 5 × 100 m strides on flat; 2-mile cool-down jog

Tempo run: 2-mile warm-up; strides; 3.5-mile run at your LT pace; run last 1 mile stronger; 4 × 200 m @ 85-90% leg speed; 2-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 7 miles at your goal pace;* 5 × 100 m @ 85-90% leg speed; 1-mile cool-down jog

11

5-6 miles easy on hilly course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% speed

10K reps: 2-mile warm-up; strides; 4 × 1 mile @ 10K pace minus 4 secs/mile with 400 m recovery jogs; 4 × 200 m @ 85-90% speed; 1-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 7 miles at your goal pace;** 5 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

12

4-5 miles easy on hilly course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% speed

Speed fartlek: 2-mile warm-up; 15 × :40 @ 85-90% leg speed with 2:20 recovery jogs; 1-mile cool-down jog

10K reps: 2-mile warm-up; strides; 5 × 1 mile @ 10K pace minus 4 secs/mile with 400 m recovery jogs; 4 × 200 m @ 85-90% speed; 1-mile cool-down jog

13

Goal-pace + cruise reps: Final taper: 2-mile warm-up; strides; Plan 3-4 easy days before practice first 3 miles w/CD,** race. then 2 × 1 mile @ 10K pace with 400 m recovery jogs; 1-mile cool-down jog

Half-marathon race Get to race at least 90 minutes before start. 2-mile warm-up and strides. Use cutdown listed below, then hit and hold your goal pace; 1-mile cool-down plus good stretching

*Goal test (Use heart rate and effort guidelines from part 1.) **Includes cutdowns (CD). Use our suggested three-mile cutdown: mile 1 = 30 seconds slower than goal pace; mile 2 = 20 seconds slower than goal pace; mile 3 = 10 seconds slower than goal pace. *** Power Workout: see page 110, part 1, of the September/October issue for details on this workout.

LEVEL 4 TRAINING SCHEDULE OVERVIEW Level 4 is for highly advanced runners aiming for 1:07 to 1:25 as their half-marathon time goal. This general plan requires six running sessions per week and a maximum long run of 16 miles with a maximum mileage level of about 50 to 65 miles per week. Level 4 training is significantly more advanced than level 3. The three other running days (five to seven miles easy, depending on how you feel) are not listed but would be performed on days 2, 4, and 5 of this sixdays-a-week plan. The first eight weeks of the level 4 schedule are very similar to level 3 but contain more volume (or more miles) of each type of training. The schedule includes moderate fartlek runs, challenging hill sessions, and easy runs on hills and/or soft surfaces with strides en route. It also includes easy long runs, steadystate runs, goal-pace runs, and tempo runs and also integrates lactate-threshold reps and 10K reps into the first phase of training. Again,

weeks 7 and/or 8 can be repeated as needed to address areas that need improvement and/or to ensure full training adaptation before proceeding to the second half of the program. The last five weeks of the schedule continue several key training elements from the first eight weeks but become more intense overall with goal-pace running and faster—as well as tapering for a nice half-marathon performance. The final test run is a controlled eight-mile run at your half-marathon goal pace two weeks before your target race.

LEVEL 4: HALF-MARATHON TRAINING SCHEDULE Six Running Sessions per Week: Days 2, 4, and 5 Should Be Five to Seven Miles Easy, Depending on How You Feel

Week

Day 1

Day 3

Day 6 (in morning)

1

Fartlek session: 3-mile warm-up; 10 × :40 @ 90-95% speed with 2:20 recovery jogs; 2-mile cool-down jog

7-8 miles steady on hilly course and/or soft surface w/6 × 100 m strides @ 85% speed

Long run: 14 miles easy on a flat course

2

Fartlek session: 3-mile warm-up; 12 × :40 @ 90-95% speed with 2:20 recovery jogs; 2-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 5 miles @ your goal pace;* 6 × 100 m strides @ 85-90% speed; 2-mile cool-down jog

Race or lactate-threshold reps: 5K race or 5 × 1 mile @ your LT pace with 200 m slow recovery jogs; 2-mile warm-up and cool-down

3

Fartlek session: 3-mile warm-up; 8 × 1:00 @ 90-95% speed with 3:00 recovery jogs; 2-mile cool-down jog

Goal-pace run: Long run: 2-mile warm-up; strides; 15 miles easy on a flat course 6 miles @ your goal pace;* 6 × 100 m @ 85-90% speed; 2-mile cool-down jog

4

Fartlek session: 3-mile warm-up; 16 × :40 @ 90-95% speed with 2:20 recovery jogs

7-8 miles steady on hilly course and/or soft grass/ trails surface w/6 × 100 m strides @ 85% speed w/ 400 m slow recovery jogs; 2-mile cool-down jog

5

Fartlek session: 3-mile warm-up; 10 × 1:00 @ 90-95% speed with 2:30 recovery jogs; 2-mile cool-down jog

Tempo run: Long run: 2-mile warm-up; strides; 15 miles easy on a flat course 3.5-mile run at your LT pace; 4 x 200 m @ 85-90% leg speed; 2-mile cool-down jog

6

Hill session: 3-mile warm-up; strides on flat; 1 Advanced Power Workout*** @ 95% speed with full recovery jogs; 2-mile cool-down jog

10K reps: 2-mile warm-up; strides; 5 × 1 mile @ 10K pace minus 4 secs/mile w/400 m slow jogs for recovery; 2-mile cool-down jog

10K reps: 2-mile warm-up; strides; 5 × 1 mile @ 10K pace minus 4 secs/mile w/400 m slow recovery jogs; 2-mile cool-down jog

7

7-8 miles steady on hilly course and/or soft grass/ trails surface w/6 × 100 m strides @ 85% speed

Hill session: 3-mile warm-up; strides; on flat; 1 Advanced Power Workout*** @ 95% speed with 2:30 recovery jogs; 2-mile cool-down jog

Long run: 16 miles easy on flat course

10K reps: 2-mile warm-up; strides; 4 × 1 mile @ 10K pace minus 4 secs/mile; 2-mile cool-down jog

8

Hill session: 3-mile warm-up; strides on flat; 10 × 200 m @ 95% speed with 2:00 recovery jogs; 5 × 100 m strides on flat; 2-mile cool-down jog

Tempo run: 2-mile warm-up; strides; 4-mile run @ your LT pace; run final 800 m stronger; 4 × 200 m @ 85-90% leg speed; 2-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 7 miles @ your goal pace;** 6 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

9

Stamina cutdown: 2-mile warm-up; strides; 3 × 1 mile @ LT pace; 2 × 10K; 5K with 400 m recovery jogs; 2-mile cool-down jog

7-8 miles steady on hilly course and/or soft grass/ trails surface w/6 × 100 m strides @ 85% speed

Long run: 16 miles easy on flat course

10

Hill session: 3-mile warm-up; strides on flat; 2 × Power Workouts*** @ 95% speed with 2:30 recovery jogs; 5 × 100 m strides on flat; 2-mile cool-down

Tempo run: 2-mile warm-up; strides; 4-mile run at your LT pace ; run last 1 mile stronger; 4 × 200 m @ 85-90% leg speed; 2-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 7 miles @ your goal pace;** 6 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

11

5-6 miles easy on flat course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% speed

Stamina cutdown: 2-mile warm-up; strides; 4 × 1 mile @ LT pace, 2 × 1 mile @ 10K pace, 1 mile @ 5K pace, all with 400 m recovery jogs; 2-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 4 × 200 m @ goal pace; 8 miles at your goal pace;** 6 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

12

4-5 miles easy on flat course and/or soft grass/ trails surface w/5 × 100 m

Speed fartlek: 2-mile warm-up; 12 × 1:00 @ 5K pace with 3:00 recovery jogs; 2-mile cool-down jog

10K reps: 2-mile warm-up; strides; 6 × 1 mile @ 10K pace minus 4 secs/mile with 400 m recovery jogs; 4 × 200 m @ 85-90% speed; 2-mile cool-down jog

13

Stamina cutdown: 2-mile warm-up; strides; 3 × 1 mile @ your LT pace, 2 × 1 mile @ 10K pace, 2 × 1,200 m @ 5K pace, all with w/400 m jogs; 1-mile cool-down jog

Final taper: Plan 3-4 easy days before race.

Half-marathon race Get to race at least 90 minutes before start. 2-mile warm-up and strides. Use cutdown listed below, then hit and hold your goal pace; 1-mile cool-down jog plus good stretching

*Goal test (Use heart rate and effort guidelines from part 1.) **Includes cutdowns (CD). Use our suggested three-mile cutdown: mile 1 = 30 seconds slower than goal pace; mile 2 = 20 seconds slower than goal pace; mile 3 = 10 seconds slower than goal pace. *** Power Workout/Advanced Power Workout: see page 110, part 1, of the September/October issue for details on this workout.

LEVEL 5 TRAINING SCHEDULE OVERVIEW Level 5 is for elite runners aiming for 1:12 or faster as their half-marathon time goal. This general plan requires seven to 12 running sessions per week and a maximum long run of 18 miles with a weekly mileage level of 70 or more miles per week. Level 5 training is significantly more advanced than level 4. The other running days (five to seven miles easy, depending on how you feel) are not listed but would be performed on days 2, 4, 5, and 7 of this seven-daysa-week plan. If you train twice a day, simply add a 4- to 6-mile run on days 1 through 5. The first eight weeks of the level 5 schedule are very similar to level 4 but contain more volume (or more miles) and intensity in each type of training. The schedule includes moderate fartlek runs, challenging hill sessions, and easy runs on hills and/or soft surfaces with strides en route. It also includes easy long runs, steady-state runs, goal-pace runs, and tempo runs and integrates lactate-threshold reps and 10K reps into this first phase of training. Again,

weeks 7 and/or 8 can be repeated as needed to address areas that need improvement and/or to ensure full training adaptation before proceeding to the second half of the program. The last five weeks of the schedule continue several key training elements from the first eight weeks but become more intense overall with goal-pace running and faster—as well as tapering for a nice half-marathon performance. The final test run is a controlled nine-mile run at your half-marathon goal pace two weeks before your target race.

LEVEL 5: HALF-MARATHON TRAINING SCHEDULE Seven to 12 Running Sessions per Week: All Other Runs Should Be Four to Seven Miles Easy, Depending on How You Feel Week

Day 1

Day 3

Day 6 (in morning)

1

Fartlek session: 3-mile warm-up; 12 × :40 @ 90-95% speed with 2:20 recovery jogs; 2-mile cool-down jog

8-10 miles easy on hilly course and/or soft grass/ trails surface w/8 × 100 m strides @ 85% speed

Long run: 15 miles steady on a flat course

2

Fartlek session: 3-mile warm-up; 14 × :40 @ 90-95% speed with 2:20 recovery jogs; 2-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 5 miles @ your goal pace;* 6 × 100 m strides @ 85-90% speed; 2-mile cool-down jog

10K reps: 5 × 1 mile @ 10K pace w/400 m recovery jogs; 2-mile warm-up and cool-down jogs

3

Fartlek session: 3-mile warm-up; 10 × 1:00 @ 90-95% speed with 3:00 recovery jogs; 2-mile cool-down jog

Goal-pace run: Long run: 2-mile warm-up; strides; 16 miles easy on a flat course 6 miles @ your goal pace;* 6 × 100 m @ 85-90% speed; 2-mile cool-down jog

4

Fartlek session: 3-mile warm-up; 16 × :40 @ 90-95% speed with 2:20 recovery jogs; 2-mile cool-down jog

8-10 miles steady on hilly course and/or soft grass/ trails surface w/8 × 100 m strides @ 85% speed

10K reps: 2-mile warm-up; strides; 6 × 1 mile @ 10K pace minus 4 secs/mile w/400 m slow recovery jogs; 2-mile cool-down jog

5

Fartlek session: 3-mile warm-up; 12 × 1:00 @ 90-95% speed with 2:30 recovery jogs; 2-mile cool-down jog

Tempo run: 2-mile warm-up; strides; 4-mile run at your LT pace; 4 × 200 m @ 85-90% leg speed; 2-mile cool-down jog

Long run: 16 miles easy on a flat course

6

Hill session: 3-mile warm-up; strides on flat; 1 Advanced Power Workout*** @ 95% with full recovery jogs; 2-mile cool-down jog

10K reps: 5K race 2-mile warm-up; strides; or 7-mile goal-pace run** 7 × 1 mile @ 10K pace minus 4 secs/mile w/400 m slow jogs for recovery; 2-mile cool-down jog

7

7-8 miles steady on hilly course and/or soft grass/ trails surface w/8 × 100 m strides @ 85% speed

Hill session: Long run: 3-mile warm-up; strides; 18 miles easy on flat course 10 × 200 m @ 95-99% speed with 2:30 recovery jogs; 2-mile cool-down jog

8

Hill session: 3-mile warm-up; strides; 12 × 200 m @ 95-99% speed with 2:00 recovery jogs; 6 × 100 m strides on flat; 2-mile cool-down jog

Tempo run: 2-mile warm-up; strides; 4.5-mile run at your LT pace; run final 800 m stronger; 6 × 200 m @ 85-90% leg speed; 2-mile cool-down jog

9

Stamina cutdown: 2-mile warm-up; strides; 4 × 1 mile @ LT pace, 3 × 1 mile @ 10K pace, 2 × 1 mile @ 5K pace, all with 400 m recovery jogs; 2-mile cool-down jog

Hill session: Long run: 3-mile warm-up; strides 18 miles easy on flat course on flat; 2 × Power Workout*** @ 95-99% speed with full recovery jogs; 6 × 100 m strides on flat; 2-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 7 miles at your goal pace;** 6 × 100 m @ 85-90% leg speed; 2-mile cool-down jog (or 5K race)

10

Hill session: 3-mile warm-up; strides on flat; 2 Advanced Power Sets*** @ 95-99% with 2:30 recovery jogs; 6 × 100 m; 2-mile cool-down

Tempo run: 2-mile warm-up; strides; 5-mile run at your LT pace; run last 1 mile stronger; 6 × 200 m @ 85-90% leg speed; 2-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 8 miles at your goal pace;** 6 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

11

6-7 miles easy on hilly course and/or soft grass/ trails surface w/5 × 100 m strides @ 85% speed

Stamina cutdown: 2-mile warm-up; strides; 4 × 1 mile @ LT pace, 3 × 1 mile @ 10K pace, 2 × 1 mile @ 5K pace, all with 400 m recovery jogs; 2-mile cool-down jog

Goal-pace run: 2-mile warm-up; strides; 9 miles at your goal pace;** 6 × 100 m @ 85-90% leg speed; 2-mile cool-down jog

12

5-6 miles easy on hilly course and/or soft grass/ trails surface w/6 × 100 m strides @ 85% speed

Stamina cutdown: 2-mile warm-up; strides; 3 × 1 mile @ LT pace; 4 × 1 mile @ 10K pace; 2 × 1 mile @ 5K pace; 6 × 200 m @ 85-90% speed; 1-mile cool-down jog

Lactate-threshold reps: 2-mile warm-up; 3 × 2 miles @ your LT pace with 400 m recovery jogs; 6 × 200 m @ 3K pace w/200 m recovery jogs; 1-mile cool-down jog

13

Goal-pace + cruise reps: Final taper: 2-mile warm-up; strides; Plan 3-4 easy days before practice first 3 miles w/CD,** race. then 2 × 1 mile @ LT pace with 400 m recovery jogs, then 2 × 1,200 m @ 5K pace w/400 m jogs, then 2 × 1,200 m @ 3K pace w/400 m jogs; 1-mile cool-down jog

Half-marathon race Get to race at least 90 minutes before start. 2-mile warm-up and strides. Use cutdown listed below, then hit and hold your goal pace; 1-mile cool-down jog plus good stretching

*Goal test (Use heart rate and effort guidelines from part 1.) **Includes cutdowns (CD). Use our suggested three-mile cutdown: mile 1 = 30 seconds slower than goal pace; mile 2 = 20 seconds slower than goal pace; mile 3 = 10 seconds slower than goal pace. *** Power Workout/Advanced Power Workout: see page 110, part 1, of the September/October issue for details on this workout.

SUMMARY These schedules have been utilized by hundreds of runners of various ages, abilities, and training backgrounds with excellent performance results across the board. The extremely rare cases (less than 2 percent) where runners did not improve using this training have been runners who entered the program with a recent injury history or without meeting the requirements outlined in part 1 before starting—or those who simply did not integrate the primary guiding principle of listening to their bodies.

Typically, it is suggested that up to four workouts over the course of each 13-week schedule may be skipped completely as necessary because of lifestyle stress, general fatigue, and/or simply the desire for a mental break. While no single workout will create significant performance gains, missing any single workout (or several for that matter) will not hurt your performance either. To the contrary, skipping several workouts as needed or desired when listening to your body will often result in greater improvement while preventing staleness or injury. General consistency and adhering to the specific workout guidelines and the general principles of smart training—as well as listening to your body’s signals—will tailor any of these general training templates to the complex organism that you are as an individual at any given time in training.

In part 3, we will review how to evaluate whether you need to repeat certain weeks and will review a three-week extension to these schedules for racing a second half-marathon. In addition, we will review other factors affecting performance, frequently asked questions, and how to transition into training for longer distances at the culmination of this half-marathon training program. In part 3 of this series, which will appear in the January/February 2006 issue, the author will further elaborate on broad concepts as well as specific details of these training programs.