GAPrunning

"and when i run, i feel god's pleasure"
—eric liddell

X-Country Half-Marathon Schedule

Race Date:
November 23rd, 2008
Training Starts:
September 1st, 2008




All hills and intervals are at a 5k or 10k pace (preferrably 5k)
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 1 - September Off 2 Fartlek
(4 miles) 		3 4 miles 4 4 miles 5 Off 6 3 miles 7 6 miles
2 8 Off 9 Fartlek
(4 miles) 		10 5 miles 11 3 miles 12 Off 13 3 miles 14 7 miles
3 15 Off 16 4-5 hills 17 5 miles 18 3 miles 19 Off 20 3 miles 21 6 miles
4 22 Off 23 3-4 long hills 24 3 miles 25 4 miles 26 Off 27 3 miles 28 8 miles
5 29 Off 30 5-6 hills 1 - October 3 miles 2 4 miles 3 Off 4 3 miles 5 7 miles
6 6 Off 7 3xMile 8 4 miles 9 6 miles 10 Off 11 5 miles 12 9 miles
7 13 Off 14 3xMile 15 3 miles 16 5 miles 17 Off 18 3 miles 19 7 miles
8 20 Off 21 6x800s 22 5 miles 23 6 miles 24 Off 25 5 miles 26 10 miles
9 27 Off 28 6x800s 29 4 miles 30 7 miles 31 Off 1 - November 3 miles 2 10k race
(or 8 miles)
10 3 Off 4 4xMile 5 6 miles 6 7 miles 7 Off 8 6 miles 9 12 miles
11 10 Off 11 5 miles 12 5 miles 13 8 miles 14 Off 15 3 miles 16 8 miles
12 17 Off 18 5 miles 19 5 miles 20 8 miles 21 Off 22 3 miles 23 RACE
Fartlek
To run a fartlek means to intersperse sections of higher speed running into your normal training pace. The length of the speed run can vary, but you should run at a steady speed once you've accelerated, and make the recovery runs between speed bursts shorter than the bursts themselves.
Hills
No, we don't have any hills in South Florida, unfortunately. Substitute interval runs, stairs, or an inclined treadmill for those days. But if you DO have hills, short hills should be around 100 - 200 meters, with long hills around 400 meters.
5K Pace
Your average time in a 5K over the interval you're interested in. Remember, a 5k is 5000 meters. So if I run a 5K in 24:00, my 5k pace for an 800 is 24 / (5000 / 800), or 3 minutes, 50 seconds.
10K Pace
Your average pace for a 10K.
400
400 meters, or once around a track. 1 mile is about 1600 meters, or 4 laps around a track.
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