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<strong>The</strong> <strong>Break</strong>-1:<strong>45</strong> <strong>Half</strong> <strong>Marathon</strong> <strong>Plan</strong><br />
WEEK MON TUES WED THURS FRI SAT SUN TOTAL<br />
1 Rest/XT<br />
5 miles with<br />
5 miles easy<br />
6 miles with<br />
3 miles @ HMP (Pace: 9:18/mile) 3 miles @ tempo<br />
(Pace: 8:00/mile)<br />
(Pace: 7:<strong>45</strong>/mile)<br />
5 miles easy<br />
(Pace: 9:18/mile)<br />
Rest/XT<br />
10 miles LSD<br />
(Pace: 9:18/mile)<br />
31 miles<br />
2 Rest/XT<br />
6 miles with<br />
5 miles easy<br />
Mile Repeats<br />
4 miles @ HMP (Pace: 9:18/mile) 7 miles w/ 3x1 mile<br />
(Pace: 8:00/mile)<br />
(Pace: 7:21/mile)<br />
5 miles easy<br />
(Pace: 9:18/mile)<br />
Rest/XT<br />
10 miles LSD<br />
(Pace: 9:18/mile)<br />
33 miles<br />
3 Rest/XT<br />
6 miles easy<br />
6 miles easy<br />
Yasso 800s<br />
(Pace: 9:18/mile) (Pace: 9:18/mile) 6 miles with 6x800<br />
(800 @ 3:36)<br />
6 miles easy<br />
(Pace: 9:18/mile)<br />
Rest/XT<br />
11 miles LSD<br />
(Pace: 9:18/mile)<br />
35 miles<br />
4 Rest/XT<br />
7 miles easy<br />
6 miles easy<br />
7 miles with<br />
(Pace: 9:18/mile) (Pace: 9:18/mile) 4 miles @ HMP<br />
(Pace: 7:<strong>45</strong>/mile)<br />
6 miles easy<br />
(Pace: 9:18/mile)<br />
Rest/XT<br />
11 miles LSD<br />
(Pace: 9:18/mile)<br />
or 10K Race tune up<br />
37 miles<br />
5 Rest/XT<br />
6 miles easy<br />
5 miles easy<br />
6 miles easy<br />
(Pace: 9:12/mile) (Pace: 9:12/mile) (Pace: 9:12/mile)<br />
5 miles easy<br />
(Pace: 9:12/mile)<br />
Rest/XT<br />
7 miles LSD<br />
(Pace: 9:12/mile)<br />
29 miles<br />
6 Rest/XT<br />
7 miles with<br />
6 miles easy<br />
Mile Repeats<br />
3 miles @ HMP (Pace: 9:12/mile) 8 miles w/ 4x1 mile<br />
(Pace: 8:00/mile)<br />
(Pace: 7:17/mile)<br />
6 miles easy<br />
(Pace: 9:12/mile)<br />
Rest/XT<br />
13 miles LSD<br />
(Pace: 9:12/mile)<br />
40 miles<br />
7 Rest/XT<br />
5 miles with<br />
6 miles easy<br />
Yasso 800s<br />
3 miles @ HMP (Pace: 9:12/mile) 8 miles with 8x800<br />
(Pace: 8:00/mile)<br />
(800 @ 3:36)<br />
5 miles easy<br />
(Pace: 9:12/mile)<br />
5 miles easy<br />
(Pace: 9:12/mile)<br />
15 miles LSD<br />
(Pace: 9:12/mile)<br />
44 miles<br />
8 Rest/XT<br />
6 miles easy<br />
6 miles easy<br />
8 miles with<br />
(Pace: 9:12/mile) (Pace: 9:12/mile) 4 miles @ tempo<br />
(Pace: 7:<strong>45</strong>/mile)<br />
6 miles easy<br />
(Pace: 9:12/mile)<br />
Rest/XT<br />
13 miles LSD<br />
(Pace: 9:12/mile)<br />
39 miles<br />
9 Rest/XT<br />
6 miles with<br />
6 miles easy<br />
Mile Repeats<br />
3 miles @ HMP (Pace: 9:06/mile) 10 miles w/ 5x1 mile<br />
(Pace: 8:00/mile)<br />
(Pace: 7:12/mile)<br />
Rest/XT<br />
5 miles easy<br />
(Pace: 9:06/mile)<br />
11 miles LSD<br />
(Pace: 9:06/mile)<br />
38 miles<br />
10 Rest/XT<br />
4 miles easy<br />
4 miles easy<br />
Yasso 800s<br />
(Pace: 9:18/mile) (Pace: 9:18/mile) 6 miles with 6x800<br />
(800 @ 3:36)<br />
4 miles easy<br />
(Pace: 9:18/mile)<br />
Rest/XT<br />
Race Day<br />
31.1 miles<br />
www.runnersworld.com/challenge
<strong>The</strong> <strong>Break</strong>-1:<strong>45</strong> <strong>Half</strong> <strong>Marathon</strong> Key<br />
REST/XT: Take a rest day, or do moderate cross-training with a no-impact activity like yoga or swimming.<br />
LSD: This is a long, slow distance run to build endurance. It should be done at an easy pace, one to two minutes slower than<br />
your goal race pace.<br />
HMP: <strong>Half</strong> <strong>Marathon</strong> Pace. This is the pace that you hope to maintain in the race. Run one mile easy for a warmup, and one<br />
mile easy for a cooldown.<br />
MILE REPEATS: After a one-mile warmup, run one mile at the given pace, jog two laps around the track, (or a half mile) for<br />
recovery. Repeat that cycle as directed. Cool down with one mile of easy running. (Total miles for the day have been rounded<br />
up to the nearest mile.)<br />
YASSO 800s: Warm up with easy running, then run 800 meters at the given time that’s “equal” to your marathon time. So,<br />
for instance, in week 3, which calls for “6 miles with 6 x 800 (800s @ 3:36)”, after your warmup, you would run 6 x 800<br />
trying to complete each 800 in 3 minutes and 36 seconds. Recover with 400 meters of jogging and walking. <strong>The</strong>n repeat the<br />
cycle. Cool down with easy running. With the warmup and the cooldown, you’ll cover about six miles for the day.<br />
www.runnersworld.com/challenge
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![MC_Advanced_New[2] intermediate - Runner's World](https://img.yumpu.com/36357823/1/190x245/mc-advanced-new2-intermediate-runners-world.jpg?quality=85)
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