16-WEEK
TRAINING SCHEDULE - RACE TIME GOALS: Half - 8:30;
Full - 9:30
|
| "@
o:00 " is the minute per mile pace of the run |
| MHR
(Maximum Heart Rate) : 220 - personal age = MHR ;
70% of MHR for 1-hour cycling = 5 miles |
| Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Week
One
Sept.
29
Mile
Total: 30 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
5
miles @ 9:35 |
|
MEDIUM
RUN:
5
miles @ 8:30 |
LONG
RUN:
10
miles @ 9:35 |
|
| Week
Two
Oct.
2
Mile
Total: 33 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
5
miles @ 9:35 |
|
MEDIUM
RUN:
6
miles @ 8:30 |
LONG
RUN:
12
miles @ 9:35 |
|
| Week
Three
Oct.
6
Mile
Total: 37 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
5
miles @ 9:35 |
|
MEDIUM
RUN:
8
miles @ 8:30 |
LONG
RUN:
14
miles @ 9:35 |
|
| Week
Four
Oct.
13
Mile
Total: 27 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
5
miles @ 9:35 |
|
MEDIUM
RUN:
5
miles @ 8:30 |
LONG
RUN:
7
miles @ 9:35 |
|
| Week
Five
Oct.
20
Mile
Total: 41 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
5
miles @ 9:25 |
|
MEDIUM
RUN:
10
miles @ 8:30 |
LONG
RUN:
16
miles @ 9:25 |
|
| Week
Six
Oct.
27
Mile
Total: 41 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
5
miles @ 9:25 |
|
MEDIUM
RUN:
8
miles @ 8:30 |
LONG
RUN:
18
miles @ 9:25 |
|
| Week
Seven
Nov.
3
Mile
Total: 36 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
|
|
MEDIUM
RUN:
6
miles @ 8:30 |
LONG
RUN:
20
miles @ 9:25 |
|
| Week
Eight
Nov.
10
Mile
Total: 27 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
5
miles @ 9:25 |
|
MEDIUM
RUN:
4
miles @ 8:30 |
LONG
RUN:
8
miles @ 9:25 |
|
| Week
Nine
Nov.
17
Mile
Total: 41 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
5
miles @ 9:15 |
|
MEDIUM
RUN:
10
miles @ 8:30 |
LONG
RUN:
16
miles @ 9:15 |
|
| Week
Ten
Nov.
24
Mile
Total: 36 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
THANKSGIVING |
|
MEDIUM
RUN:
6
miles @ 8:30 |
LONG
RUN:
20
miles @ 9:15 |
|
| Week
Eleven
Dec.
1
Mile
Total: 41 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
5
miles @ 9:15 |
|
MEDIUM
RUN:
10
miles @ 8:30 |
LONG
RUN:
16
miles @ 9:15 |
|
| Week
Twelve
Dec.
8
Mile
Total: 35 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
5
miles @ 9:15 |
|
MEDIUM
RUN:
8 miles @ 8:30 |
LONG
RUN:
12
miles @ 9:15 |
|
| Week
Thirteen
Dec.
15
Mile
Total: 36 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
|
|
MEDIUM
RUN:
6
miles @ 8:30 |
LONG
RUN:
20
miles @ 9:05 |
|
| Week
Fourteen
Dec.
22
Mile
Total: 22 |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
5
miles @ 9:05 |
CHRISTMAS
EVE |
CHRISTMAS
DAY |
|
MEDIUM
RUN:
4
miles @ 8:30 |
LONG
RUN:
8
miles @ 9:05 |
|
| Week
Fifteen
Dec.
29
Mile
Total: 25 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
5
miles @ 9:05 |
|
MEDIUM
RUN:
4
miles @ 8:30 |
LONG
RUN:
6
miles @ 9:05 |
|
| Week
Sixteen
Jan.
5
Mile
Total: 48 |
|
CROSS
TRAIN
Cycle
for 1 hour at 70% MHR |
EASY
RUN:
2
miles @ Relaxed Pace |
EASY
RUN:
2
miles @ Relaxed Pace |
|
DISNEYWORLD
HALF MARATHON
13.1
miles |
DISNEYWORLD
MARATHON
26.2
miles |
