Twelve Mile
Run Plan
Stew Smith | March 17, 2006
|
Weeks |
Run #1 |
Run #2 |
Run #3 |
Run #4 |
Run #5 |
|
1 |
1 mile |
1 mile INT |
1 mile |
1 mile |
1 mile |
|
2 |
2 miles |
2 miles INT |
2 miles |
2 miles |
2 miles |
|
3 |
3 miles |
3 miles INT |
3 miles |
3 miles |
3 miles |
|
4 |
4 miles |
2 miles INT |
3 miles |
4 miles |
4 miles |
|
5 |
2 miles |
3 miles INT |
4 miles |
3 miles |
5 miles |
|
6 |
3 miles |
2 miles INT |
4 miles |
3 miles |
6 miles |
|
7 |
4 miles |
3 miles INT |
5 miles |
2 miles |
7 miles |
|
8 |
1 mile |
3 miles INT |
5 miles |
2 miles |
8 miles |
|
9 |
2 miles |
2 miles INT |
5 miles |
2 miles |
9 miles |
|
10 |
3 miles |
3 miles INT |
4 miles |
3 miles |
10 miles |
|
11 |
3 miles |
4 miles INT |
4 miles |
3 miles |
11 miles |
|
12 |
1 mile |
4 miles INT |
3 miles |
3 miles |
12 miles |
The above chart is a twelve week plan to build up to a half-marathon. It is
not designed for beginners, but rather intermediate runners who run 10-15 miles
a week already.
The focus is to run shorter and faster runs in the week and a long slower run
at a comfortable pace on the weekend. Eventually the two methods should meet and
your longer, slower pace is actually faster than before…
Run #1 – Fast paced run – usually 1-4 miles
Run #2 – Interval runs -- break up the distance into ¼ mile,
½ mile and 1 mile repeats – your choice on pace and distance – mix in some leg
PT on any runs that you do that are ¼ and ½ mile repeats: For instance:
Repeat 3-4 times
Run ½ mile or ¼ mile at goal pace
Squats –
20
Lunges – 10/leg
Run # 3 – Fast paced run – usually 1-5 miles
Run #4 - Optional non-impact day or run the distance listed – regular
pace
Option #1 – Swim 1000-1500m -- any stroke
• Try
100m, 200m, 300, 400m, 500m = 1500m
Option #2 – Hypoxic pyramid
•
1200m – 2,4,6,8,10,12,10,8,6,4,2 x 100m
Option #3 – LifeCycle Bike
Pyramid
Manual mode / levels 1,2,3,4,5,6,7,8,9,10…until
failure…repeat in reverse order holding each level for 1:00
Run #5 –
Is the long pace run – usually done on the weekend.
