Seasonal Half-Marathon Training That Will Improve Your Marathon Performance

Part 2: Sometimes the Best Way to Run Long Better Is to Improve Your Short Game.

In part I of this three-part half-marathon series, we reviewed (1) the numerous benefits of training for and racing a half-marathon, (2) how to set a realistic goal for your targeted half-marathon race, (3) how to select an appropriate training level based on your training history and current commitment level, and (4) how to understand all aspects of our comprehensive list of the various types of training that may be employed depending on your goal and training level.

In part 2 of this series, we will outline the five different general half-marathon training programs (or schedules). While these schedules are all 13 weeks in length, they can be lengthened by repeating any combination of weeks 7 and 8 as needed—or by using our three-week extension schedule, which will be outlined in part 3 of the series.

ou will need to refer to part 1 (in the September/October issue) of this threepart series to fully understand and follow the flexible training schedules that will be reviewed here. As training templates, these schedules represent broad guidelines that should further be tailored to your individual needs. However, when these general schedules are properly adapted by following both the broad and specific principles outlined here and in part 1 of this series, a very high probability of success will be ensured.

The intention of each level’s plan is that you perform the least amount of training necessary to achieve your goal while enjoying and benefiting from a great deal of training variety. We suggest that you choose the lowest training level that will enable you to make a sustainable commitment toward achieving your goal.

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 Running Long-run Weekly Half-marathon level sessions/week range mileage 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 Day 1 Day 3 Day 6 (in morning) 1 Fartlek session: 4-5 miles easy on hilly Long run: 3-mile warm-up; course and/or soft 10 miles easy on a flat 8 x :30 @ 85-90% grass/trails surface course

speed with 2:30 recovery jogs; 2-mile cool-down jog

Fartlek session:

3-mile warm-up;

10 x :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Fartlek session:

3-mile warm-up;

10 x :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Fartlek session:

3-mile warm-up;

12 x :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Fartlek session:

3-mile warm-up;

12 x :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Hill session:

3-mile warm-up; strides on flat; 8 x :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

Hill session:

3-mile warm-up;

strides on flat;

10 x :30 @ 85-90% speed with 2:30 recovery jogs; 4x 100 m strides on flat; 2-mile cool-down jog

Goal-pace run:

2-mile warm-up; strides;

4 miles at your goal pace;* 4x 100 m strides

@ 85-90% speed;

2-mile cool-down jog

Goal-pace run:

2-mile warm-up; strides;

4 miles at your goal pace;* 4x 100 m @ 85-90% speed; 2-mile cool-down jog

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

Goal-pace run:

2-mile warm-up; strides;

5 miles at your goal pace;* 4x 100 m @ 85-90% leg

speed; 2-mile cool-down jog

Tempo run:

2-mile warm-up; strides; 2.5-mile run at your LT pace; 4 x 200 m @ 85-90% leg speed; 1-mile cool-down jog

Hill session:

3-mile warm-up; strides

on flat; 10 x :30 @ 85-90% with 2:30 recovery jogs; 2-mile cool-down jog

Tempo run:

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

Race or steady-state run: SK race

8-mile steady-state run

on flat road or trail surface

Long run: 11 miles easy on a flat course

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

Long run: 11 miles easy on a flat course

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

Long run: 12 miles easy on flat course

Goal-pace run:

2-mile warm-up; strides;

5 miles at your goal pace; 4x 100 m @ 85-90% leg speed; 2-mile cool-down jog

4-5 miles easy on

flat course and/or soft grass/trails surface w/5 x 100 m strides @ 85% speed

Hill session:

3-mile warm-up; strides

on flat; 12 x :30 @ 85-90% speed with 2:30 recovery jogs; 4 x 100 m strides on flat; 2-mile cool-down

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

3-4 miles easy on

flat course and/or soft grass/trails surface w/5 x 100 m strides @ 85% leg speed

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

Hill session:

3-mile warm-up;

strides on flat; 12 x :30 @ 85-90% speed with 2:30 recovery jogs;

4x 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 x 200 m @ 85-90%; 1-mile cool-down jog

Speed fartlek: 2-mile warm-up;

12 x :40 @ 85-90% leg speed with 2:20 recovery;

1-mile cool-down jog

Lactate-threshold reps: 2-mile warm-up; strides;

5 x 1,200 m @ your LT pace, with 400 m recovery jogs;

4 x 200 m @ 85-90% speed; 1-mile cool-down jog

Final taper: Plan 3-4 very easy days.

*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

Long run: 12 miles easy on flat course

Goal-pace run:

2-mile warm-up; strides;

6 miles at your goal pace;** 4x 100m @ 85-90% leg speed; 2-mile cool-down jog

Goal-pace run:

2-mile warm-up; strides;

7 miles at your goal pace;** 4x 100m@ 85-90% leg speed; 2-mile cool-down jog

5K 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

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

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

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

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

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

Day 3 5-6 miles easy on hilly course and/or soft grass/ trails surface w/5 x 100 m strides @ 85% speed

Goal-pace run:

2-mile warm-up; strides;

4 miles at your goal pace;* 5 x 100 m strides

@ 85-90% speed;

2-mile cool-down jog

Goal-pace run:

2-mile warm-up; strides;

5 miles at your goal pace;* 5 x 100 m @ 85-90% speed; 2-mile cool-down jog

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

Day 6 (in morning)

Long run: 12 miles easy on a flat course

Race or steady-state run: SK race

8-mile steady-state run

on flat road or trail surface

Long run: 12 miles easy on a flat course

Lactate-threshold reps: 2-mile warm-up; strides;

4x 1 mile @ your LT pace w/200 m slow recovery jogs; 2-mile cool-down jog

Fartlek session:

3-mile warm-up;

15 x :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Hill session:

3-mile warm-up; strides

on flat; 10 x :30 @ 85-90% speed with 2:30 recovery; 2-mile cool-down jog

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

Hill session:

3-mile warm-up; strides

on flat; 12 x :30 @ 85-90% speed with 2:30 recovery jogs; 5 x 100 m strides on flat; 2-mile cool-down jog

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

Hill session:

3-mile warm-up; strides

on flat; 15 x :30 @ 85-90% speed with 2:30 recovery jogs; 5 x 100 m strides on flat; 2-mile cool-down

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

Lactate-threshold reps: 2-mile warm-up; strides; 5x 1 mile @ your LT pace

w/200 m slow recovery jogs;

2-mile cool-down jog

Tempo run:

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

Hill session:

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

Tempo run:

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

10K reps:

2-mile warm-up; strides; 4x 1,200 m @ your 10K pace with 400 m recovery jogs; 4 x 200 m @ 85-90% leg speed; 1-mile cooldown jog

Tempo run:

2-mile warm-up; strides; 3.5-mile run at your LT pace. Run last 800 m stronger; 4 x 200 m

@ 85-90% leg speed; 1-mile cool-down jog

10K reps:

2-mile warm-up; strides;

5 x 1,200 m @ your 10K pace with 400 m recovery jogs; 5 x 200 m @ 85-90% leg speed; 1-mile cooldown jog

Long run: 13 miles easy on a flat course

10K reps:

2-mile warm-up; strides;

5 x 1,200 m @ 10K race pace w/400 m slow recovery jogs; 2-mile cool-down jog

Long run: 14 miles easy on flat course

Goal-pace run:

2-mile warm-up; strides;

6 miles at your goal pace;* 5x 100m@ 85-90% leg speed; 2-mile cool-down jog

Long run: 14 miles easy on flat course

Goal-pace run:

2-mile warm-up; strides;

7 miles at your goal pace;** 5 x 100 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 x 100m @ 85-90% leg speed; 2-mile cool-down jog

12 4-5 miles easy on flat Speed fartlek: 10K reps: course and/or soft grass/ 2-mile warm-up; 2-mile warm-up; strides; trails surface w/S x 100 m 15 x :40 @ 85-90% leg 4×1 mile @ your 10K strides @ 85% speed speed with 2:20 recovery —_ pace with 400 m jogs; 1-mile cool-down recovery jogs; 4 x 200 m jog @ 85-90% speed; 1-mile cool-down jog 13 Goal-pace + 10K reps: Final taper: Half-marathon race: 2-mile warm-up; strides; Plan 3-4 easy days Get to race at least practice first 3 miles before race. 90 minutes before start.

w/CD,** then 2 x 1-mile @ 10K pace with 400 m recovery jogs; | mile cool-down jog

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

Day 1 Fartlek session: 3-mile warm-up; 12 x :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Fartlek session:

3-mile warm-up;

10 x :40 @ 85-90% speed with 2:20 recovery jogs; 2-mile cool-down jog

Fartlek session:

3-mile warm-up;

15 x :30 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Fartlek session:

3-mile warm-up;

12 x :40 @ 85-90% speed with 2:20 recovery jogs; 2-mile cool-down jog

Fartlek session:

3-mile warm-up;

15 x :40 @ 85-90% speed with 2:30 recovery jogs; 2-mile cool-down jog

Hill session:

3-mile warm-up; strides;

on flat; 1 Power Workout*** @ 90-95% sprint with full recovery jogs; 2-mile cool-down jog

Day 3

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

Goal-pace run:

2-mile warm-up; strides;

4 miles at your goal pace;* 5 x 100 m strides

@ 85-90% speed;

2-mile cool-down jog

Goal-pace run:

2-mile warm-up; strides;

5 miles at your goal pace;* 5 x 100 m @ 85-90% speed; 2-mile cool-down jog

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

Tempo run:

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

10K reps:

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

Day 6 (in morning)

Long run: 13 miles easy on a flat course

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

Long run: 14 miles easy on a flat course

Lactate-threshold reps: 2-mile warm-up; strides;

5 x 1 mile at your LT pace w/200 m slow recovery jogs; 2-mile cool-down jog

Long run: 14 miles easy on a flat course

Lactate-threshold reps: 2-mile warm-up; strides;

5 x 1 mile at your LT pace w/200 m slow recovery jogs; 5 x 100 m strides @ 85-90% leg speed; 2-mile cool-down jog

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

Hill session:

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

10K reps:

2-mile warm-up; strides;

4 x1 mile @ 10K pace minus 4 secs/mile with

400 m recovery jogs;

4x 200 m @ 85-90% speed; 1-mile cool-down jog

Hill session:

3-mile warm-up;

2 x Power Workout*** @ 90-95% speed with 2:30 recovery jogs;

5 x 100 m strides on flat; 2-mile cool-down jog

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

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

Hill session:

3-mile warm-up; strides

on flat; 1 Power Workout*** @ 90-95% speed with 2:30 recovery jogs; 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; 4x 200 m @ 85-90% leg speed; 1-mile cool-down jog

Hill session:

3-mile warm-up;

strides on flat; 14 x 150 m @ 90-95% speed with full recovery jogs;

5 x 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 x 200 m

@ 85-90% leg speed; 2-mile cool-down jog

10K reps:

2-mile warm-up; strides; 4x 1 mile @ 10K pace minus 4 secs/mile with 400 m recovery jogs;

4 x 200 m @ 85-90% speed; 1-mile cool-down jog

Speed fartlek:

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

Long run: 15 miles easy on flat course

Goal-pace run:

2-mile warm-up; strides;

7 miles at your goal pace;** 5x 100m@ 85-90% leg speed; 2-mile cool-down jog

Long run: 15 miles easy on flat course

Goal-pace run:

2-mile warm-up; strides;

7 miles at your goal pace;* 5 x 100 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 x 100m

@ 85-90% leg speed; 2-mile cool-down jog

10K reps:

2-mile warm-up; strides; 5x 1 mile @ 10K pace minus 4 secs/mile with

400 m recovery jogs;

4 x 200 m @ 85-90% speed; 1-mile cool-down jog

Goal-pace + cruise reps: 2-mile warm-up; strides; practice first 3 miles w/CD,** then 2 x 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

plus good stretching *Goal test (Use heart rate and effort guidelines from part 1.) **Includes cutdowns (CD). Use our suggested three-mile cutdown: mile I = 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

Day 1

Fartlek session: 3-mil 10x with 2-mil

le warm-up; :40 @ 90-95% speed 2:20 recovery jogs; le cool-down jog

Fartlek session: 3-mil 12x with 2-mil

le warm-up; :40 @ 90-95% speed 2:20 recovery jogs; le cool-down jog

Fartlek session:

3-mile warm-up;

8 x 1:00 @ 90-95% speed with 3:00 recovery jogs; 2-mile cool-down jog

Fartlek session:

3-mile warm-up;

16 x :40 @ 90-95% speed with 2:20 recovery jogs

Fartlek session:

3-mile warm-up;

10 x 1:00 @ 90-95% speed with 2:30 recovery jogs; 2-mile cool-down jog

Hill session:

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

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

Day 3 7-8 miles steady on hilly course and/or soft surface w/6 x 100 m strides @ 85% speed

Goal-pace run:

2-mile warm-up; strides;

5 miles @ your goal pace;* 6 x 100 m strides

@ 85-90% speed;

2-mile cool-down jog

Goal-pace run:

2-mile warm-up; strides;

6 miles @ your goal pace;* 6 x 100 m @ 85-90% speed; 2-mile cool-down jog

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

Tempo run:

2-mile warm-up; strides; 3.5-mile run at your LT pace; 4 x 200 m @ 85-90% leg speed;

2-mile cool-down jog

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

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

Day 6 (in morning)

Long run: 14 miles easy on a flat course

Race or lactate-threshold reps: 5K race or

5x 1 mile @ your LT pace with 200 m slow recovery jogs; 2-mile warm-up and cool-down

Long run: 15 miles easy on a flat course

10K reps:

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

Long run: 15 miles easy on a flat course

10K reps:

2-mile warm-up; strides; 5x 1 mile @ 10K pace minus 4 secs/mile w/400 m slow recovery jogs;

2-mile cool-down jog

Long run: 16 miles easy on flat course

Hill session:

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

Stamina cutdown:

2-mile warm-up; strides;

3 x 1 mile @ LT pace; 2 x 10K; 5K with 400 m recovery jogs; 2-mile cool-down jog

Hill session:

3-mile warm-up; strides

on flat; 2 x Power Workouts*** @ 95% speed with 2:30 recovery jogs;

5 x 100 m strides on flat; 2-mile cool-down

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

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

Stamina cutdown:

2-mile warm-up; strides;

3 x 1 mile @ your LT pace, 2x 1 mile @ 10K pace, 2x 1,200 m @ SK pace, all with w/400 m jogs; 1-mile cool-down jog

Tempo run:

2-mile warm-up; strides; 4-mile run @ your LT pace; run final 800 m stronger; 4 x 200 m

@ 85-90% leg speed; 2-mile cool-down jog

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

Tempo run:

2-mile warm-up; strides; 4-mile run at your LT pace; run last 1 mile stronger; 4 x 200 m

@ 85-90% leg speed; 2-mile cool-down jog

Stamina cutdown: 2-mile warm-up; strides; 4x 1 mile @ LT pace, 2x 1 mile @ 10K pace,

1 mile @ 5K pace, all with 400 m recovery jogs; 2-mile cool-down jog

Speed fartlek:

2-mile warm-up;

12 x 1:00 @ 5K pace with 3:00 recovery jogs; 2-mile cool-down jog

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

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

issue for details on this workout.

Goal-pace run:

2-mile warm-up; strides;

7 miles @ your goal pace;** 6x 100m@ 85-90% leg speed; 2-mile cool-down jog

Long run: 16 miles easy on flat course

Goal-pace run:

2-mile warm-up; strides; 7 miles @ your goal pace;** 6 x 100 m

@ 85-90% leg speed; 2-mile cool-down jog

Goal-pace run:

2-mile warm-up; strides;

4 x 200 m @ goal pace;

8 miles at your goal pace;** 6x 100m@ 85-90% leg speed; 2-mile cool-down jog

10K reps:

2-mile warm-up; strides;

6x 1 mile @ 10K pace minus 4 secs/mile with 400 m recovery jogs; 4 x 200 m

@ 85-90% speed;

2-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

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

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

Day 3

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

Day 6 (in morning)

Long run: 15 miles steady ona flat course

2 Fartlek session:

3-mile warm-up;

14 x :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 x 100 m strides

@ 85-90% speed; 2-mile cool-down jog

10K reps:

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

Fartlek session:

3-mile warm-up;

10 x 1:00 @ 90-95% speed with 3:00 recovery jogs; 2-mile cool-down jog

Fartlek session:

3-mile warm-up;

16 x :40 @ 90-95% speed with 2:20 recovery jogs; 2-mile cool-down jog

Fartlek session:

3-mile warm-up;

12 x 1:00 @ 90-95% speed with 2:30 recovery jogs; 2-mile cool-down jog

Hill session:

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

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

Hill session:

3-mile warm-up; strides;

12 x 200 m @ 95-99% speed with 2:00 recovery jogs;

6 x 100 m strides on flat; 2-mile cool-down jog

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

Goal-pace run:

2-mile warm-up; strides;

6 miles @ your goal pace;* 6 x 100 m @ 85-90% speed; 2-mile cool-down jog

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

Tempo run:

2-mile warm-up; strides; 4-mile run at your LT pace; 4 x 200m

@ 85-90% leg speed; 2-mile cool-down jog

10K reps:

2-mile warm-up; strides; 7x 1 mile @ 10K pace minus 4 secs/mile w/400 m slow jogs for recovery; 2-mile cool-down jog

Hill session:

3-mile warm-up; strides; 10 x 200 m @ 95-99% speed with 2:30 recovery jogs; 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 x 200 m

@ 85-90% leg speed; 2-mile cool-down jog

Hill session:

3-mile warm-up; strides on flat; 2 x Power Workout*** @ 95-99% spee 6 x 100 m strides on flat; 2-mile cool-down jog

with full recovery jogs;

Long run: 16 miles easy on a flat course

10K reps:

2-mile warm-up; strides;

6 x 1 mile @ 10K pace minus 4 secs/mile w/400 m slow recovery jogs;

2-mile cool-down jog

Long run: 16 miles easy on a flat course

5K race or 7-mile goal-pace run**

Long run: 18 miles easy on flat course

Goal-pace run:

2-mile warm-up; strides;

7 miles at your goal pace;** 6x 100 m@ 85-90% leg speed; 2-mile cool-down jog

(or 5K race)

Long run: 18 miles easy on flat course

10 Hill session: Tempo run: Goal-pace run: 3-mile warm-up; strides 2-mile warm-up; strides; 2-mile warm-up; strides; on flat; 2 Advanced Power 5-mile run at your LT 8 miles at your goal pace;** Sets*** @ 95-99% with 2:30 pace; run last 1 mile 6x 100m@ 85-90% leg speed; recovery jogs; 6 x 100 m; stronger; 6 x 200 m 2-mile cool-down jog 2-mile cool-down @ 85-90% leg speed; 2-mile cool-down jog 11 6-7 miles easy on hilly Stamina cutdown: Goal-pace run: course and/or soft grass/ 2-mile warm-up; strides; 2-mile warm-up; strides; 4x 1 mile @ LT pace, 9 miles at your goal pace;** strides @ 85% speed 3 x 1 mile @ 10K pace, 6x 100 m @ 85-90% leg speed; 2×1 mile @ SK pace, all 2-mile cool-down jog with 400 m recovery jogs; 2-mile cool-down jog 12 5-6 miles easy on hilly Stamina cutdown: Lactate-threshold reps: course and/or soft grass/ 2-mile warm-up; strides; 2-mile warm-up; trails surface w/6 x 100 m 3 x 1 mile @ LT pace; 3 x 2 miles @ your LT pace strides @ 85% speed 4x 1 mile @ 10K pace; with 400 m recovery jogs; 2x 1 mile @ SK pace; 6 x 200 m @ 3K pace 6 xX 200 m @ 85-90% speed; w/200 m recovery jogs; 1-mile cool-down jog 1-mile cool-down jog 13. Goal-pace + cruise reps: Final taper: Half-marathon race 2-mile warm-up; strides; Plan 3-4 easy days before Get to race at least 90 practice first 3 miles w/CD,** race. minutes before start. then 2 x 1 mile @ LT pace 2-mile warm-up and strides. with 400 m recovery jogs, Use cutdown listed below, then 2 x 1,200 m @ 5K pace then hit and hold your goal

w/400 m jogs, then 2 x 1,200 m @ 3K pace w/400 m jogs; 1-mile cool-down jog

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 ] = 30 seconds slower than goal pace; mile 2 = 20 seconds slower than goal pace; mile 3 = 10 seconds slower than goal pace. ** Power WorkoutlAdvanced 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 | before starting—or those who simply did not integrate the primary guiding principle of listening to their bodies.