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Lisa C. Weber

This week's LJ Takeaways:

ACE Certified Personal Trainer Lisa C. Weber
ACE Certified Personal Trainer
and Lifestyle Coach

HALF MARATHON INTERMEDIATE TRAINING

Glossary of Training Terms

R: Rest day. Do no running or other strenuous physical activity

SPD: On a track or treadmill, 1 mile/1600 (4 laps) slow and easy warm up, then 400's (1 lap) figured with formula below, with an easy 400 (1 lap) recovery. Run as many of the 400's as you need to complete your mileage listed on your speed day (total mileage includes your warm up).  Find your 400 goal, by determining what your half marathon goal pace is, for instance a 1 hour and 59 minute half marathon, you take the time goal and convert it to minutes, in this case 1 minute 59 seconds. You goal is to run your 400's between 1 minute 55 seconds to 1 minute 59 seconds. Cool down for 1-2 laps.

LSD: Long slow distance. Your long runs should be 30-60 seconds slower than your race pace goal.

XT: Cross training that can include any one of a number of low impact sports (ie. bicycling, swimming, hiking, strength training)

Week Mon
SPD
 Tue Wed Thu Fri Sat
LSD
 Sun Total
Miles
1 3 XT 3 XT Rest or XT 6 Rest 12
2 3 XT 4 XT Rest or XT 7 Rest 14
3 4 XT 3 XT Rest or XT 6 Rest 13
4 5 XT 4 XT Rest or XT 7 Rest 16
5 5 XT 4 XT Rest or XT 8 Rest 17
6 5 XT 5 XT Rest or XT 6.2 Rest 16.2
7 5 XT 5 XT Rest or XT 8 Rest 18
9 5 XT 5 XT Rest or XT 9 Rest 19
10 5 XT 5.5 XT Rest or XT 7.5 Rest 18
11 5 XT 6 XT Rest or XT 9.5 Rest 20.5
12 5 XT 6 XT Rest or XT 10 Rest 21
13 5 XT 8 XT Rest or XT 6 Rest 19
14 5 XT 6 XT Rest or XT 11 Rest 22
15 4 XT 5 XT Rest or XT 7 Rest 16
16 3 XT 3 XT Rest 13.1 Rest 19.1