Workouts
Race Training Plans
Marathon Training: Minneapolis Marathon (June 2013)
Half Marathon Training Plan
Week of January 30
· Sunday: OFF
· Monday: 2 miles/Lift
· Tuesday: Spin/Pilates
· Wednesday: 4 miles/Lift
· Thursday: Spin/Pilates
· Friday: 3 miles
· Saturday: Cross Train (CT)
Week of February 6
· Sunday: OFF
· Monday: Track Workout 1/Lift
· Tuesday: Spin/Pilates
· Thursday: Spin/Pilates
· Friday: 4 miles
· Saturday: CT
Week of February 13
· Sunday: OFF
· Monday: Track Workout 2/Lift
· Tuesday: Spin/Pilates
· Wednesday: 4 miles/Lift
· Thursday: Spin/Pilates
· Friday: 5 miles
· Saturday: CT
Week of February 20
· Sunday: OFF
· Monday: Track Workout 3/Lift
· Tuesday: Spin/Pilates
· Wed: 5 miles easy/Lift
· Thursday: Spin/Pilates
· Friday: 6 miles (T1)
· Saturday: CT
Week of February 27
· Sunday: OFF
· Monday: Track Workout 4/Lift
· Tuesday: Spin/Pilates
· Wednesday: 5 miles pace/Lift
· Thursday: Spin/Pilates
· Friday: CT
Week of March 6
· Sunday: OFF
· Monday: Track Workout 1/Lift
· Tuesday: Spin/Pilates
· Wednesday: 4 miles/Lift
· Thursday: Spin/Pilates
· Friday: 7 miles (T2)
Week of March 13
· Sunday: OFF
· Monday: Track Workout 2/Lift
· Tuesday: Spin/Pilates
· Wednesday: 4 miles easy/Lift
· Thursday: Spin/Pilates
· Friday: 8 miles (T3)
Saturday: OFF
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Week of March 20
· Sunday: OFF
· Monday: Track Workout 3/Lift
· Tuesday: Spin/Pilates
· Wednesday: 4 miles pace/Lift
· Thursday: Spin/Pilates
· Friday: 9 miles (T4)
· Saturday: OFF
Week of March 27
· Sunday: OFF
· Monday: Track Workout 4/Lift
· Tuesday: Spin/Pilates
· Wednesday: 40 min elliptical/Lift
· Thursday: Spin/Pilates
· Friday: 10 miles
· Saturday: OFF
Week of April 3
· Sunday: OFF
· Monday: 5 miles (T1)/Lift
· Tuesday: Spin/Pilates
· Wednesday: Track Workout 1/Lift
· Thursday: Spin/Pilates
· Friday: 11 miles
· Saturday: OFF
Week of April 10
· Sunday: OFF
· Monday: 5 miles (T2)/Lift
· Tuesday: Spin/Pilates
· Wednesday: Track Workout 2/Lift
· Thursday: CT (New Orleans
· Friday: 12 miles (New Orleans)
· Saturday: OFF (New Orleans)
Week of April 17
· Sunday: OFF
· Monday: Lift
· Tuesday: Spin/Pilates
· Wednesday: Lift
· Thursday: Spin /Pilates
· Friday: 10 miles
· Saturday: OFF
Week of April 24
· Sunday: OFF
· Monday: 3 miles/Lift
· Tuesday: Spin/Pilates
· Wednesday: OFF (Lift optional)
· Thursday: Spin light/Pilates
· Friday: 5 miles
· Saturday: 45-minute walk
Week of May 1
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Track Workout 1
2 lap warm up, 6 X’s 400M, 2 lap warm down, 1 lap rest
Pace based off of 5k race time
Pace based off of 5k race time
Approximate Total Mileage/Time: 3.75 miles in 33:53
Track Workout 2
2 lap warm up, 3 X’s 800M, 2 lap warm down, 1 lap rest
Pace based off of 5k race time
Pace based off of 5k race time
Approximate Total Mileage/Time: 3 miles in 26:43
Track Workout 3
2 lap warm up, 2 X’s 1600M, 4 lap warm down, recovery should be the same amount of time it took you to run the interval
Approximate Total Mileage/Time: 4 miles @ 36:35
Track Workout 4
2 lap warm up, 8 x’s 400, 6 lap cool down
Tempo 1
All warm ups & cool downs consist of 10-15 min at goal pace (9:30)
Run: 5 x 3 min @ tempo pace (8:30-9)
Rest: 60 sec easy jog between sets
Tempo 2
Run: 5 x 4 min @ tempo pace (8:30-9)
Rest: 60 sec easy jog between sets
Tempo 3
Run: 4 x 5 min @ tempo
Rest: 90 sec easy jog between
Tempo 4
Run: 20 min steady tempo pace (8:30-9)
