Half Marathon Program
Week 5 | Half Day 32
Tempo Intervals
Time: 50 minutes.Welcome to the world of tempo intervals! This workout can be done on either flat to rolling terrain, a track, or a treadmill and will teach you how to hold faster speeds for longer periods of time. Newer runners will continue to learn exactly how to pace at 1/2 marathon, 10km, and 5km efforts using rate of perceived exertion (RPE). Advanced runners can use a heart rate monitor or GPS device to more finely tune their race pace for the next event!
Either way, these intervals will push you to your next level of running ability & increase your confidence to set that new PR!
Choose A Training Week
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- 2
- 3
- 4
- 5
- 6
- 7
- 8
1
Week 1
2
Week 2
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Fun Run & Cross Training Day Week 1 | Day 7
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Core Work & Restoration Training Week 2 | Day 8
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Posture, Breathing, & Pulling Drills Week 2 | Day 9
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Strength & Cross Training Week 2 | Day 10
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Hill Intervals Week 2 | Day 12
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Rest Nutrition & Mobility Week 2 | Day 12
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Distance Run Week 2 | Day 13
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Fun Run & Cross Training Day Week 2 | Day 14
3
Week 3
4
Week 4
5
Week 5
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Core Work & Restoration Training Week 5 | Day 29
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Posture, Breathing, & Armswing Drills Week 5 | Day 30
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Single Arm & Leg Strength Training Week 5 | Day 31
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Tempo Intervals Week 5 | Day 32
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Rest Sleep & Standing Challenge Week 5 | Day 33
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Distance Run Week 5 | Day 34
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Fun Run & Cross Training Day Week 5 | Day 35
6
Week 6
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Core Work & Restoration Training Week 6 | Day 36
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Posture, Breathing, & Armswing Drills Week 6 | Day 37
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Single Arm & Leg Strength Training Week 6 | Day 38
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Tempo Intervals Week 6 | Day 39
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Rest Sleep & Standing Challenge Week 6 | Day 40
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Distance Run Week 6 | Day 41
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Fun Run & Cross Training Day Week 6 | Day 42
7
Week 7
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Core Work & Restoration Training Week 7 | Day 43
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Posture, Breathing, & Armswing Drills Week 7 | Day 44
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Single Arm & Leg Strength Training Week 7 | Day 45
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Tempo Intervals Week 7 | Day 46
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Rest Sleep & Standing Challenge Week 7 | Day 47
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Distance Run Week 7 | Day 48
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Fun Run & Cross Training Day Week 7 | Day 49
8
Week 8
Workout
- Warm up
Start of run stand tall with your hand on your belly and the other on your chest.
Take 10 deep belly breaths.
Include a 10 minute building warmup connecting your breathing with your stride rate.
- Get Moving
You warmup is KEY for performance in today’s temp run. Include:
1 round: 10 knee to chest & walking lunges
1 round: 10 spiderman crawls & 10 mountain climbers
1 round: 10 downward dog pushups & 10 burpee/broad jumps.
- Run
Run for maximum distance for 30 minutes.
Note your distance, rate of perceived exertion (RPE), and heart rate if you have it. Treat this like a race, i.e. do not hold back!
Options: tempo runs can also be done on a track or a treadmill. Best to avoid stop signs and stop lights, and steeper hills in either direction.
- Advanced Run
2 Miles EZ
2 Miles (Target: Half Marathon + 20 sec/mile)
1 Mile (Target: Half Marathon + 10/sec/mile)
2 Miles EZTotal: 7 miles
Cool down & Mobility
5 minutes easy running/walking cool down
2 minutes of calf & hamstring lacrosse ball smashing
***Run is not finished until after you’ve done your mobility***