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16 Week Half Marathon Training Plan

The Red Deer Oktoberfest Run features a 5k, 10k, and half marathon on October 1, 2016, at Cronquist Business Park, with a start time of 9:00 AM. This chip-timed race is designed for runners of all ages and skill levels, offering an affordable and organized experience along the riverbank pathways. A detailed 16-week training schedule is provided to help participants prepare for the half marathon.

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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
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:
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:
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:
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
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
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
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
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
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
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
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
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
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
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
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
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
More Half Marathon Training Tips http://reddeeroktoberfestrun.com/training Mobility Circuit Workout / Video http://reddeeroktoberfestrun.com/training/exercises-for-runners
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

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16 Week Half Marathon Training Plan

  • 2.
    Kick off yourOktoberfest 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 HalfMarathon 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 MarathonTraining Tips http://reddeeroktoberfestrun.com/training Mobility Circuit Workout / Video http://reddeeroktoberfestrun.com/training/exercises-for-runners
  • 20.
    Kick off yourOktoberfest 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