Half Marathon Training Plan Print

 2009 Fort McMurray Half Marathon Training Program

Please note: This schedule is tentative and is therefore subject to change!

If you are an experienced runner, you are welcome to adjust the weekday workouts as you see fit.  However, please note that the green shaded weeks are intended as easier weeks (extra rest, or shorter/easier workouts).  Please respect these easier weeks, as proper rest weeks are crucial to a properly periodized training plan, and periodization is key to avoiding the effects of overtraining.

  Sun Mon Tues Wed Thurs Fri Sat
  "Long Slow"
Distance		 Walk or
Cross Train		 Easy Run Walk or
Cross Train		 Medium
Effort Run		 Easy Run or
Walk/X-Train		 Rest!
Week 1 May 3
3 km		 May 4
20 - 30 min Walk		 May 5
- - -		 May 6
20 - 30 min Run		 May 7
- - -		 May 8
20 - 30 min Walk		 May 9
- -
Week 2 May 10
4 km		 May 11
Walk or X-Train		 May 12
20 - 30 min Run		 May 13
Etra Rest Day!		 May 14
20 - 30 min Run		 May 15
Walk or X-Train		 May 16
- - -
Week 3 May 17
5 km		 May 18
Walk or X-Train		 May 19
20 - 30 min Run		 May 20
Walk or X-Train		 May 21
30 - 45 min Run		 May 22
20 - 30 min Run		 May 23
- - -
Week 4 May 24
6 km		 May 25
Walk or X-Train		 May 26
30 - 30 min Run		 May 27
Walk or X-Train		 May 28
20 - 30 min Run		 May 29
Walk or X-Train		 May 30
- - -
Week 5 May 31
5 km		 June 1
Walk or X-Train		 June 2
30 - 45 min Run		 June 3
Walk or X-Train		 June 4
30 - 45 min Run		 June 5
30 - 45 min Run		 June 6
- - -
Week 6 June 7
7 km		 June 8
Walk or X-Train		 June 9
30 - 45 min Run		 June 10
Walk or X-Train		 June 11
30 - 45 min Run		 June 12
30 - 45 min Run		 June 13
- - -
Week 7 June 14
8 km		 June 15
Walk or X-Train		 June 16
30 - 45 min Run		 June 17
Walk or X-Train		 June 18
30 - 45 min Run		 June 19
30 - 45 min Run		 June 20
- - -
Week 8 June 21
9 km		 June 22
Walk or X-Train		 June 23
- -		 June 24
20 - 30 min Run		 June 25
Walk or X-Train		 June 26
30 - 45 min Run		 June 27
- - -
Week 9 June 28
7 km		 June 29
Walk or X-Train		 June 30
30 - 45 min Run		 July 1
Walk or X-Train		 July 2
30 - 45 min Run		 July 3
30 - 45 min Run		 July 4
- - -
Week 10 July 5
10 km		 July 6
Walk or X-Train		 July 7
30 - 45 min Run		 July 8
Walk or X-Train		 July 9
30 - 45 min Run		 July 10
30 - 45 min Run		 July 11
- - -
Week 11 July 12
12 km		 July 13
Walk or X-Train		 July 14
30 - 45 min Run		 July 15
Walk or X-Train		 July 16
30 - 45 min Run		 July 17
30 - 45 min Run		 July 18
- - -
Week 12 July 19
14 km		 July 20
Walk or X-Train		 July 21
- -		 July 22
20 - 30 min Run		 July 23
Walk or X-Train		 July 24
30 - 45 min Run		 July 25
- - -
Week 13 July 26
10 km		 July 27
Walk or X-Train		 July 28
30 - 45 min Run		 July 29
Walk or X-Train		 July 30
30 - 45 min Run		 July 31
30 - 45 min Run		 Aug 1
- - -
Week 14 August 2
16 km		 Aug 3
Walk or X-Train		 Aug 4
30 - 45 min Run		 Aug 5
Walk or X-Train		 Aug 6
30 - 45 min Run		 Aug 7
30 - 45 min Run		 Aug 8
- - -
Week 15 August 9
17 km		 Aug 10
Walk or X-Train		 Aug 11
30 - 45 min Run		 Aug 12
Walk or X-Train		 Aug 13
30 - 45 min Run		 Aug 14
30 - 45 min Run		 Aug 15
- - -
Week 16 August 16
18 km		 Aug 17
Walk or X-Train		 Aug 18
- -		 Aug 19
 20 - 30 min Run		 Aug 20
Walk or X-Train		 Aug 21
30 - 45 min Run		 Aug 22
- - -
Week 17 August 23
12 km		 Aug 24
Walk or X-Train		 Aug 25
30 - 45 min Run		 Aug 26
Walk or X-Train		 Aug 27
30 - 45 min Run		 Aug 28
30 - 45 min Run		 Aug 29
- - -
Week 18 August 30
20 km		 August 31
Walk or X-Train		 Sept 1
- -		 Sept 2
20 - 30 min Run		 Sept 3
Walk or X-Train		 Sept 4
30 - 45 min Run		 Sept 5
- - -
Week 19 September 6
10 km		 Sept 7
Walk or X-Train		 Sept 8
30 - 45 min Run		 Sept 9
Walk or X-Train		 Sept 10
30 - 45 min Run		 Sept 11
30 - 45 min Run		 Sept 12
- -
Week 20 September 13
21 km Race!		       CELEBRATE!