16 Week Half Marathon Training Plan
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Thinking of signing up for a Half Marathon this fall? Get started with this 16-week half marathon training program where you only run 3 days per week! Created for the upcoming Red Deer Oktoberfest Half Marathon, 5k & 10k Run on October 1st, but can be used by anyone! ** This training schedule assumes you can already run 10k.
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16 Week Half Marathon Training Plan
- 2. Kick off your Oktoberfest festivities with a 5k, 10k, or Half Marathon run! WHAT: 5k, 10k, & Half Marathon WHEN: Saturday October 1, 2016 Race Start: 9:00 AM WHERE: Cronquist Business Park 5590 45 St Red Deer, AB T4N 7C4 A CHIP TIMED race along the riverbank pathways of Red Deer with low low fees! Expect a well organized, affordable race for runners, joggers & families of all ages and abilities. Great race for beginners and those looking to PB with a relatively flat course! MORE INFO: http://reddeeroktoberfestrun.com
- 3. Your 16-Week Half Marathon Training Schedule WEEK1 MONDAY Cross Train 30-60min TUESDAY 10 min warm-up 1min fast / 90s easy x 12 WEDNESDAY Rest / Stretch THURSDAY 5-10 min warm-up 3k @10k pace 2k @10k pace +15s FRIDAY Cross Train 30-60min SATURDAY Rest SUNDAY Run 7k Notes:
- 4. Your 16-Week Half Marathon Training Schedule WEEK2 MONDAY Cross Train 30-60min TUESDAY 10 min warm-up 30s hill / 1min RI x 10 10min easy WEDNESDAY Rest / Stretch THURSDAY 5-10 min warm-up 5k @ 10k pace 30s fast / 30s easy x 5 FRIDAY Cross Train 30-60min SATURDAY Rest SUNDAY Run 9k Notes:
- 5. Your 16-Week Half Marathon Training Schedule WEEK3 MONDAY Cross Train 30-60min TUESDAY 10 min warm-up 1min fast / 1min easy x10 10min @10k pace+15s WEDNESDAY Rest / Stretch THURSDAY 5min warm-up 1k easy / 2k@10k pace x 2 1k easy FRIDAY Cross Train 30-60min SATURDAY Rest SUNDAY Run 12k Notes:
- 6. Your 16-Week Half Marathon Training Schedule WEEK4 MONDAY Mobility Circuit TUESDAY Easy Run, 6k or less WEDNESDAY Rest / Stretch THURSDAY Mobility Circuit FRIDAY Rest / Stretch SATURDAY Rest SUNDAY Easy Run 5k Rest Week
- 7. Your 16-Week Half Marathon Training Schedule WEEK5 MONDAY Cross Train 30-60min TUESDAY 10 min warm-up 1min hill/1 min RI x 5 3k @10k pace 1min hill / 1min RI x 5 WEDNESDAY Rest / Stretch THURSDAY 5-10min warm-up 5k @10k pace FRIDAY Cross Train 30-60min SATURDAY Rest SUNDAY Run 7k
- 8. Your 16-Week Half Marathon Training Schedule WEEK6 MONDAY Cross Train 30-60min TUESDAY 10 min warm-up 30s fast / 1min easy x 3 1min fast / 2min easy x 3 2min fast / 3min easy x 3 WEDNESDAY Rest / Stretch THURSDAY 5-10min warm-up 2k @10k pace +15s 2k @10k pace +10s 2k @10k pace FRIDAY Cross Train 30-60min SATURDAY Rest SUNDAY Run 10k
- 9. Your 16-Week Half Marathon Training Schedule WEEK7 MONDAY Cross Train 30-60min TUESDAY 5 min warm-up 30s hill / 30s RI x 5 4k @10k pace 30s hill / 30s RI x 2 WEDNESDAY Rest / Stretch THURSDAY 5-10min warm-up 4k @10k pace 2k @5k pace FRIDAY Cross Train 30-60min SATURDAY Rest SUNDAY Run 12k
- 10. Your 16-Week Half Marathon Training Schedule WEEK8 MONDAY Mobility Circuit TUESDAY Easy Run, 5k or less WEDNESDAY Rest / Stretch THURSDAY Rest FRIDAY Mobility Circuit SATURDAY Rest SUNDAY Easy Run 8k Rest Week
- 11. Your 16-Week Half Marathon Training Schedule WEEK9 MONDAY Cross Train 30-60min TUESDAY 1min fast / 90s easy x 10 1min fast / 1min easy x 5 1min fast / 30s easy x 2 WEDNESDAY Rest / Stretch THURSDAY 10min warm-up 6k @10k pace + 10s 2k @10k pace FRIDAY Cross Train 30-60min SATURDAY Rest SUNDAY Run 14k
- 12. Your 16-Week Half Marathon Training Schedule WEEK10 MONDAY Cross Train 30-60min TUESDAY 10min warm-up 30s / 30s easy x 10 10min easy WEDNESDAY Rest / Stretch THURSDAY 5k @10k pace FRIDAY Cross Train 30-60min SATURDAY Rest SUNDAY Run 16k
- 13. Your 16-Week Half Marathon Training Schedule WEEK11 MONDAY Cross Train 30-60min TUESDAY 10min warm-up 1min fast / 1 min easy x 10 10min @10k pace +15s WEDNESDAY Rest / Stretch THURSDAY 2k easy / 3k @10k pace x 2 1 k easy FRIDAY Cross Train 30-60min SATURDAY Rest SUNDAY Run 18k
- 14. Your 16-Week Half Marathon Training Schedule WEEK12 MONDAY Mobility Circuit TUESDAY Easy Run, 4k or less WEDNESDAY Rest / Stretch THURSDAY Rest FRIDAY Mobility Circuit SATURDAY Rest SUNDAY Easy Run 10k Rest Week
- 15. Your 16-Week Half Marathon Training Schedule WEEK13 MONDAY Cross Train 30-60min TUESDAY 10min warm-up 1min hill / 1min RI x 5 3k @10k pace 1min hill / 1min RI x 5 WEDNESDAY Rest / Stretch THURSDAY 5min warm-up 2k @5k pace 5k @10k pace FRIDAY Cross Train 30-60min SATURDAY Rest SUNDAY Run 16k
- 16. Your 16-Week Half Marathon Training Schedule WEEK14 MONDAY Cross Train 30-60min TUESDAY 10min warm-up 1min fast / 90s easy x 10 1min fast / 1min easy x 5 1min fast / 30s easy x 2 WEDNESDAY Rest / Stretch THURSDAY 5-10min warm-up 6k @10k pace FRIDAY Cross Train 30-60min SATURDAY Rest SUNDAY Run 18k
- 17. Your 16-Week Half Marathon Training Schedule WEEK15 MONDAY Cross Train 30-60min TUESDAY 5min warm-up 30s hill / 30s RI x 5 4k @10k pace 30s hill / 30s RI x 2 WEDNESDAY Rest / Stretch THURSDAY 5min warm-up 2k easy / 3k @pace x 2 2k easy FRIDAY Cross Train 30-60min SATURDAY Rest SUNDAY Run 14k
- 18. Your 16-Week Half Marathon Training Schedule WEEK16 MONDAY Mobility Circuit TUESDAY 10min warm-up 1min fast / 90s easy x 6 10min easy WEDNESDAY Rest / Stretch THURSDAY Easy run 5k FRIDAY Rest & Recover SATURDAY RACE DAY! SUNDAY
- 19. More Half Marathon Training Tips http://reddeeroktoberfestrun.com/training Mobility Circuit Workout / Video http://reddeeroktoberfestrun.com/training/exercises-for-runners
- 20. Kick off your Oktoberfest festivities with a 5k, 10k, or Half Marathon run! WHAT: 5k, 10k, & Half Marathon WHEN: Saturday October 1, 2016 Race Start: 9:00 AM WHERE: Cronquist Business Park 5590 45 St Red Deer, AB T4N 7C4 A CHIP TIMED race along the riverbank pathways of Red Deer with low low fees! Expect a well organized, affordable race for runners, joggers & families of all ages and abilities. Great race for beginners and those looking to PB with a relatively flat course! MORE INFO: http://reddeeroktoberfestrun.com