Running Daddy's 2012 Lincoln Half Marathon Training Plan
Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. | |
Wk 1 1/2–1/8 | 6x400m | 3 mi Easy | WDW Half | ||||
Wk 2 1/9–1/15 | 3 mi Easy | 5K | |||||
Wk 3 1/16–1/24 | 4 mi Easy | 3 mi Short Tempo | 10 mi Long Run | ||||
Wk 4 1/23–1/29 | 3-4 mi Easy | 1200m, 1000m, 800m, 600m, 400m, 200m | 30 min. X-train | 5 mi Mid Tempo | 9 mi Long Run | ||
Wk 5 1/30–2/5 | 35 min. X-train | 5x1000m | 30 min. X-train | 3 mi Short Tempo | 9 mi Long Run | ||
Wk 6 2/6–2/12 | X-train ? | 3-4 mi Easy | 3x1600m | 35 min. X-train | 6 mi Long Tempo | 11 mi Long Run | |
Wk 7 2/13–2/25 | 35 min. X-train | 2x1200m, 4x800m | 35 min. X-train | 2 mi Mid Tempo | 10 mi Long Run | ||
Wk 8 2/20–2/26 | X-train ? | 3-4 mi Easy | 6x800m | 35 min. X-train | 5 mi Mid Tempo | 12 mi Long Run | |
Wk 9 2/27–3/4 | 35 min. X-train | 12x400m | 35 min. X-train | 2x2 mi Mid Tempo | 8 mi Long Run | ||
Wk 10 3/5–3/11 | 35 min X-train | 1 mi, 2 mi, 2x800m | 35-40 min. X-train | 5 mi Mid Tempo | 13 mi Long Run | ||
Wk 11 3/12–3/18 | 3-4 mi Easy | 6x1200m | 40 min. X-train | 6 mi Mid Tempo | (+5 mi) | ||
Wk 12 3/19–3/25 | X-train | 4-5 mi Easy | 1000m, 2000m, 1000m, 1000m | 40 min. X-train | 5 mi Mid Tempo | 14 mi. Long Run | |
Wk 13 3/26–4/1 | 40 min. X-train | 3x1600m | 40 min. X-train | 6 mi Easy | 10 mi Long Run | ||
Wk 14 4/2–4/8 | X-train ? | 3-4 mi Easy | 10x400m | 40 min. X-train | 5 mi Mid Tempo | 15 mi Long Run | |
Wk 15 4/9-4/15 | 45 min. X-train | 3x2000m | 45 min. X-train | 2x2 mi Mid Tempo | (+6 mi) | ||
Wk 16 4/16–4/22 | 45 min. X-train | 2x3200m | 45 min. X-train | 5 mi Mid Tempo | 12 mi Long Run | ||
Wk 17 4/23–4/29 | 40 min. X-train | 5x1000m | 40 min. X-train | 3 mi Short Tempo | 8 mi Long Run | ||
Wk 18 4/30–5/6 | X-train ? | 3 mi Easy | 6x400m | 30 min. X-train | 3 mi Easy | Lincoln Half Race |
Well, there it is. I hope I can do as well following this as I did following my plan for Disney. I want another PR (I'm hoping for sub-1:50... maybe even as low as 1:48 or 1:45. Fingers crossed).
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