Half Marathon Training: October Calendar

Running Style Guide:

Speed Run = This concept uses intervals in which you run at your max pace and then have periods of "rest" which is running at your "easy" pace

Threshold Run = This concept means that you run at a pace faster/harder than your normal "easy" run but slower than an all out sprint. This pace is challenging but not so hard that you cant sustain that pace for 20-30 minutes

Tempo Run = This concept means that you should run at a pace 25-30 seconds less than your current goal pace per mile. You should be able to maintain this pace for an entire 3 miles.

Cross Training = This is a workout in which you do not run but perform other types of physical activity such as cycling, HIIT, weightlifting, swimming, etc.

This Months Speed Run Intervals:

*October 7

Warm-up - 1/2 Mile very easy pace

10 Sets - Run 1 minute fast, then 1:00 slow

Cool Down - 1/2 Mile very easy pace

Stretch

*October 14

Warm-up - 1/2 Mile very easy pace

6 Sets -Run 1 minute fast, then 1:00 slow

Cool Down - 1/2 Mile very easy pace

Stretch

*October 21

Warm-up - 1/2 Mile very easy pace

4 Sets - Run 4 minutes comfortably hard pace then 3 minute easy jog

Cool Down - 1/2 Mile very easy pace

Stretch

*October 28

Warm-up - 3/4 Mile very easy pace

3 Sets - Run 4 minutes comfortably hard pace then 3 minute easy jog

Cool Down - 3/4 Mile very easy pace

Stretch