10 Week Half Marathon Training Plan - Iron GirlGIRL+10... · than your predicted half marathon race...

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1 rest * rest * rest * rest * rest * rest * easy paced run 35 minutes rest * 3 hrs 18 miles strength training and/or cross training hill run ** 40 minutes long run *** 7 miles easy paced run 35 minutes Mon Wk Tues Wed Thur Sat Fri Sun Time & Mileage 2 easy paced run 35 minutes rest * 3 hrs 10 min 19 miles strength training and/or cross training hill run ** Include 5x2 minute pickups. 40 minutes easy paced run 35 minutes 3 easy paced run 40 minutes rest 3 hrs 30 min 20 miles strength training and/or cross training hill run ** 40 minutes easy paced run 40 minutes 4 easy paced run 40 minutes rest * 2 hrs 55 min 17.5 miles strength training and/or cross training Paced run **** Include 1x10 minutes, 1x8 minutes, 1x6 minutes at an effort just slightly harder than your predicted half marathon race effort. 45 minutes! easy paced run 40 minutes long run *** 8 miles long run *** 9 miles long run *** 5 miles 5 easy paced run 40 minutes rest * 3 hrs 45 min 24.5 miles strength training and/or cross training hill run ** 45 minutes easy paced run 40 minutes long run *** 10 miles 10 Week Half Marathon Training Plan 6 easy paced run 45 minutes rest * 4 hrs 5 min 24.5 miles strength training and/or cross training paceD run **** Main part of the run: 20 sec on/ 40 off. Run relaxed! 45 minutes long run *** 11 miles easy paced run 45 minutes

Transcript of 10 Week Half Marathon Training Plan - Iron GirlGIRL+10... · than your predicted half marathon race...

Page 1: 10 Week Half Marathon Training Plan - Iron GirlGIRL+10... · than your predicted half marathon race effort. 45 minutes! easy paced run 40 minutes long run*** 8 miles long run*** 9

1 rest*

rest*

rest*

rest*

rest*

rest*

easy paced

run35 minutes

rest*3 hrs

18 miles

strength

training and/or

cross training

hill run**

40 minuteslong run***

7 miles

easy paced

run35 minutes

MonWk Tues Wed Thur SatFri Sun Time &Mileage

2easy paced

run35 minutes

rest* 3 hrs 10 min

19 miles

strength

training and/or

cross training

hill run**

Include 5x2minute pickups.

40 minutes

easy paced

run35 minutes

3easy paced

run40 minutes

rest3 hrs 30 min

20 miles

strength

training and/or

cross training

hill run**

40 minutes

easy paced

run40 minutes

4easy paced

run40 minutes

rest*2 hrs 55 min

17.5 miles

strength

training and/or

cross training

Paced run****

Include 1x10 minutes, 1x8 minutes, 1x6

minutes at an effortjust slightly harderthan your predictedhalf marathon race

effort.45 minutes!

easy paced

run40 minutes

long run***

8 miles

long run***

9 miles

long run***

5 miles

5easy paced

run40 minutes

rest* 3 hrs 45 min

24.5 miles

strength

training and/or

cross training

hill run**

45 minutes

easy paced

run40 minutes

long run***

10 miles

10 Week Half Marathon Training Plan

6easy paced

run45 minutes

rest* 4 hrs 5 min

24.5 miles

strength

training and/or

cross training

paceD run****

Main part ofthe run: 20 sec on/40 off. Run relaxed!

45 minutes

long run***

11 miles

easy paced

run45 minutes

Page 2: 10 Week Half Marathon Training Plan - Iron GirlGIRL+10... · than your predicted half marathon race effort. 45 minutes! easy paced run 40 minutes long run*** 8 miles long run*** 9

easy paced

run45 minutes

4 hrs 20 min

26 miles

hill run**

50 minutes

easy paced

run45 minutes

easy paced

run35 minutes

3 hrs 10 min

19 miles

track run*****

40 minutes

easy paced

run35 minutes

easy paced

run30 minutes

2 hrs 35 min

15.5 miles

hill run**

35 minutes

easy paced

run30 minutes

easy paced

run30 minutes

1.25 hrs

7.5 miles

+ race

easy paced

runInclude 6x30 secondsat goal race pace with

1 minute off.30 minutes

easy paced

runEasy paced run with two

or three x1 minute pickups at goal race

pace/effort with very easy paced running in

between. 15 minutes.

long run***

12 miles

long run***

8 miles

long run***

6 miles

race day!

DISCLAIMER

The information contained in the Beginner and Intermediate Iron Girl® training guides (hereinafter, the “Training Guides”) is intended to be general in nature and may not be appropriate for everyone. The information contained in these Training Guides is comprised of the thoughts and opinions of solely the author, and you acknowledge that neither IRONMAN, Inc. and its affiliates, nor any of their respective representatives (collectively the, “IRONMAN Parties”) is responsible for the information in these Training Guides, including any error or omission in connection therewith. None of the IRONMAN Parties accepts any responsibility whatsoever for any misrepresentation by the author with respect to the information contained in these Training Guides, and each IRONMAN Party expressly disclaims any and all liability and responsibility to any person, whether a reader of the Training Guides or not, in respect of any and all claims, losses, damages, liabilities, expenses, either direct or consequential (collectively, “Losses”) arising out of or in relation to the use or reliance, whether wholly or partially, upon any information contained or referenced in the Training Guides.

The information contained in these Training Guides is not a replacement for professional medical advice. Please consult with your physician before commencing any physical activity, diet, or exercise program referenced or described in the Training Guides. If you choose to follow the Training Guides without consulting your physician or other applicable healthcare provider, you are doing so at your own risk. No IRONMAN Party may be relied on as a licensed medical care provider, and no IRONMAN Party represents to have expertise in diagnosing, examining, or treating medical conditions or any kind, or in determining the effect of any specific exercise on a medical condition. You acknowledge that when relying on any information in the Training Guides, there is the possibility of physical injury, disability, and even death, as well as damage or destruction of property. By using the Training Guides, you agree that you do so at your own risk, are voluntarily participating in this activities, assume all risk of injury to yourself, and agree to release and discharge the IRONMAN Parties from any and all claims or causes of action, known or unknown, arising out of any participation in or use of the Training Guides. You further agree to indemnify, defend, and hold harmless each of the IRONMAN Parties from and against any and all Losses arising out of or related to your use of the Training Guides.

• Distance is an estimate and based on 10 minute mile pace average.

• hill run** Find a gently rolling course, first & last mile as a warm up & cool down. Shorten your stride but maintain running cadence on hills. Run relaxed!

• long run*** Middle part of run at projected race effort, first & last miles as an easy warm up/cool down. Continue to practice your hydration & nutrition plan on your long runs.

• paceD run**** Find a flat or gently rolling course, or a track, first & last mile as warm up & cool down. Maintain cadence and run relaxed!

• track run***** Either on a track or flat course, run first & last mile as an easy paced warm up & cool down. Inclue Yasso 800’s - include a set of 6-8x800 hitting your goal race pac. Run relaxed & cool down sufficiently between each 800.

• rest* Plan to stay active on at least one of your rest days each week. Consider a low intensity yoga session or an easy bike ride.

7 rest*

rest*

rest*

rest*

rest*

strength

training and/or

cross training

MonWk Tues Wed Thur SatFri Sun Time &Mileage

8 rest*

strength

training and/or

cross training

9 rest*

strength

training and/or

cross training

10 rest*

strength

training and/or

cross training

Important Notes