Posts Tagged tempo run

The Green Girl’s Updated Half Marathon Training Schedule

Saturday 11.08.08 at 22:02 · Filed under uncategorized ·Tagged , , , , ,

Week Date Mon Tue Wed Thu Fri Sat Sun
1 11.10- 11.16 Kickbox 30 min tempo Kickbox 3 mi Rest 5 mi Boot camp
2 11.17- 11.23 Kickbox 4 x 400 Intervals Kickbox 3 mi Rest 6

mi

 2.5 mi Easy
3 11.24- 11.30 Kickbox 35 min tempo Kickbox 3 mi Rest 7 mi Boot camp
4 12.01- 12.07 Kickbox 5 x 400 Intervals Kickbox 4 mi race pace

Rest

 7 mi Boot camp
5 12.08- 12.14 Kickbox 35 min tempo Kickbox 3 mi race pace

Rest

 8 mi Boot camp
6 12.15- 12.21 Kickbox 6 x 400 Intervals Kickbox 4 mi race pace

2 miles Easy

 Rest 10K race
7 12.22- 12.28 Kickbox 40 min tempo Kickbox 4 mi race pace Rest 9

mi

 3 mi Easy
8 12.29- 01.04 Kickbox 6 x 400 Intervals Kickbox 3 mi race pace

Rest

 10 mi Boot camp
9 01.05- 01.11 Kickbox 45 min tempo Kickbox 4 mi race pace

Rest

 11 mi Rest
10 01.12- 01.18 Kickbox 7 x 400 Intervals Kickbox 3 mi race pace

Rest

 12 mi Boot camp
11 01.19- 01.25 Kickbox 45 min tempo Kickbox 3 mi race pace Rest 5

mi

 Boot camp
12 01.26- 02.01 Rest 4 mi Kickbox 2 mi Rest 20 minutes Surf City USA Half Marathon

Tempo Run: Start off with 15-20 minutes of easy running and then 15 to 20 minutes of comfortably hard running. Finish with 5-10 minutes of cooling down.

Intervals: After warming-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. Repeat this with the 400 meter recovery in between each run.

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The Green Girl’s Half Marathon Training Schedule

Thursday 10.16.08 at 00:19 · Filed under uncategorized ·Tagged , , ,

My goal was to find a training program that would allow me to run without knowing exactly how fast I’m going at any given time. I’ve struggled with interval training and tempo runs in the past due to my inability to gauge my speed. This schedule takes this into consideration by simply using a “comfortably hard run” for the tempo runs.

Tempo Run: Start off with 15-20 minutes of easy running and then 15 to 20 minutes of comfortably hard running. Finish with 5-10 minutes of cooling down.

Intervals: After warming-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. Repeat this with the 400 meter recovery in between each run.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Cross-training 30 min tempo Rest 3 mi Rest 5 mi 2 mi Easy
2 Cross-training 4 x 400 Intervals Rest 3 mi Rest 6 mi 2.5 mi Easy
3 Cross-training 35 min tempo 2 mi 3 mi Rest 7 mi 2 mi Easy
4 Cross-training 5 x 400 Intervals Rest 4 mi race pace Rest 7 mi 3 mi Easy
5 Cross-training 35 min tempo 3 mi 3 mi race pace Rest 8 mi 3 mi Easy
6 Cross-training 6 x 400 Intervals 3 mi 4 mi race pace 2 miles Easy Rest 10K race
7 Cross-training 40 min tempo Rest 4 mi race pace Rest 9 mi 3 mi Easy
8 Cross-training 6 x 400 Intervals 3 mi 3 mi race pace Rest 10 mi 3 mi Easy
9 Cross-training 45 min tempo 3 mi 4 mi race pace Rest 11 mi Rest
10 Cross-training 7 x 400 Intervals 4 mi 3 mi race pace Rest 12 mi 3 mi Easy
11 Cross-training 45 min tempo Rest 3 mi race pace Rest 5 mi 2.5 mi Easy
12 Rest 4 mi 30 minutes 10K pace 2 mi Rest 20 minutes Race Day

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