SUNDAY WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Rest 30 min w/10 minute tempo Rest Rest Rest Rest Rest 35 min run w/ 3x5 tempo 30 min run on hilly course 40 min w/20 min tempo 45 min run w/ 5x5 min tempo 40 min run on hilly course Rest 50 min run on hilly course Rest 30 min run w/ 8x1 min pickups Rest 40 min run w/ 20 minute tempo Rest 20 minute easy run 20 minute easy run 25 minute easy run 25 minute easy run 30 minute easy run 30 minute easy run 30 minute easy run 20 minute easy run 30 minute easy run 20 minute easy run 30 minute easy run Rest Rest 2 mile run 3 miles w/ 6x30 sec off 30 min run w/ 8x1 min pickups 50 min run w/ 3x10min tempo 20 minute easy run 20 minute easy run 25 minute easy run 25 minute easy run 30 minute easy run 30 minute easy run 30 minute easy run 20 minute easy run 30 minute easy run 20 minute easy run 30 minute easy run Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train Rest or 30 min cross train 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 20 minute easy run 4 mile run 5 mile run 6 mile run 7 mile run 8 mile run 5 mile run 6 mile run 10 mile run 12 mile run 8 mile run 5 mile run RACE DAY!! HALF MARATHON TRAINING Pickups = fast but controlled running w/ 1 min easy jog between Tempo = moderately hard effort. If broken into intervals, take short recovery (1-2 minutes) by Chris Lundstrom Chris Lundstrom is the Head Coach of Team USA Minnesota. He was a three-time Olympic Marathon Trials qualifier and has earned a Ph.D in kinesiology.