Half Marathon Race Date: Sunday Sept 17, 2017 Week/ Mon Tues Wed Thurs Fri Sat Sun 1 3M Crosstrain 4M 3M OFF Crosstrain 5M AYF Run/Cycle Reg AYF Long 2 4M Crosstrain 4M 4M OFF Crosstrain 6M AYF Run/Cycle Reg AYF Long 3 4M Crosstrain 5M 4M OFF Crosstrain 7M AYF Run/Cycle Intervals Hills Long 4 4M Crosstrain 5M 4M OFF Crosstrain 8M AYF Run/Cycle Reg AYF Long 5 3M Crosstrain 6M 3M OFF Crosstrain 8M AYF Run/Cycle Reg Hills Long 6 4M Crosstrain 7M 4M OFF Crosstrain 9M AYF Run/Cycle Intervals AYF Long 7 5M Crosstrain 7M 5M OFF Crosstrain 10M AYF Run/Cycle Intervals Hills Long 8 4M Crosstrain 7M 5M OFF Crosstrain 11M AYF Run/Cycle Intervals AYF Long 9 4M Crosstrain 7M 5M OFF Crosstrain 12M AYF Intervals Hills Long 10 4M Crosstrain 7M 6M OFF Crosstrain 13M AYF Run/Cycle Intervals Long 11 4M Crosstrain 7M 5M OFF Crosstrain 8M AYF Run/Cycle Intervals AYF Long 12 4M Crosstrain 5M 4M OFF OFF Race Run Run/Cycle AYF Run Day Cross-Training Schedule Tuesday-Cycle -week 1-5, then following weeks alternate or see how you feel if your knees start to bother you stick to cycle (no standing) Thursday-Legs-Wall Ball Squats with smaller ball between your legs Leg Press with small ball between your legs
Half Marathon Race Date: Sunday Sept 17, 2017 Week/ Mon Tues Wed Thurs Fri Sat Sun 1 3M AYF Crosstrain Run/Cycle 4M Reg 3M AYF OFF Crosstrain 5M Long 2 4M AYF Crosstrain Run/Cycle 4M Reg 4M AYF OFF Crosstrain 6M Long 3 4M AYF Crosstrain Run/Cycle 5M Intervals 4M Hills OFF Crosstrain 7M Long 4 4M AYF Crosstrain Run/Cycle 5M Reg 4M AYF OFF Crosstrain 8M Long 5 3M AYF Crosstrain Run/Cycle 6M Reg 3M Hills OFF Crosstrain 8M Long 6 4M AYF Crosstrain Run/Cycle 7M Intervals 4M AYF OFF Crosstrain 9M Long 7 5M AYF Crosstrain Run/Cycle 7M Intervals 5M Hills OFF Crosstrain 10M Long 8 4M AYF Crosstrain Run/Cycle 7M Intervals 5M AYF OFF Crosstrain 11M Long 9 4M AYF Crosstrain 7M Intervals 5M Hills OFF Crosstrain 12M Long 10 4M AYF Crosstrain Run/Cycle 7M Intervals 6M OFF Crosstrain 13M Long 11 4M AYF Crosstrain Run/Cycle 7M Intervals 5M AYF OFF Crosstrain 8M Long 12 4M Run Crosstrain Run/Cycle 5M AYF 4M Run OFF OFF Race Day Cross-Training Schedule Tuesday-Cycle -week 1-5, then following weeks alternate or see how you feel if your knees start to bother you stick to cycle (no standing) Thursday-Legs-Wall Ball Squats with smaller ball between your legs Leg Press with small ball between your legs
Sample-RacePlan-12Week-HalfMarathon-TrainingSchedule.docx