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    Rock Training Schedule 2011

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    Katie Barlow
    This document outlines Katie's 18-week half marathon training schedule. It includes a run or walk planned for most days of the week with distances and durations increasing over time, culminating in a half marathon race on week 18. The schedule provides rest days, easy runs and walks, and includes notes on run-walk-run ratios for different target paces.

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    Rock Training Schedule 2011

    Uploaded by

    Katie Barlow
    26 views3 pages
    This document outlines Katie's 18-week half marathon training schedule. It includes a run or walk planned for most days of the week with distances and durations increasing over time, culminating in a half marathon race on week 18. The schedule provides rest days, easy runs and walks, and includes notes on run-walk-run ratios for different target paces.

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    rock Training Schedule 2011

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    This document outlines Katie's 18-week half marathon training schedule. It includes a run or walk planned for most days of the week with distances and durations increasing over time, culminating in a half marathon race on week 18. The schedule provides rest days, easy runs and walks, and includes notes on run-walk-run ratios for different target paces.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    26 views3 pages

    Rock Training Schedule 2011

    Uploaded by

    Katie Barlow
    This document outlines Katie's 18-week half marathon training schedule. It includes a run or walk planned for most days of the week with distances and durations increasing over time, culminating in a half marathon race on week 18. The schedule provides rest days, easy runs and walks, and includes notes on run-walk-run ratios for different target paces.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
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    Katie's Half Marathon Training Schedule

    Run to the Rock, Plymouth, MA

    Half Marathon Training Schedule for Runners and Walkers Week Monday Tuesday TT WednesdayhursdayFriday Saturday unday T S 1 off 30 min runoff 25 min run easy walkoff 3 miles 2 off 30 min runoff 30 min run easy walkoff 4 miles 3 off 30 min runoff 30 min run easy walkoff 5 miles 4 off 30 min runoff 30 min run easy walkoff 2.5 miles 5 off 30 min runoff 30 min run easy walkoff 6.5 miles 6 off 30 min runoff 30 min run easy walkoff 3 miles with MM 7 off 30 min runoff 30 min run easy walkoff 8 miles 8 off 30 min runoff 30 min run easy walkoff 3 miles with MM 9 off 30 min runoff 30 min run easy walkoff 9.5 miles 10 off 30 min runoff 30 min run easy walkoff 4 miles 11 off 30 min runoff 30 min run easy walkoff 11 miles 12 off 30 min runoff 30 min run easy walkoff 4 miles with MM 13 off 30 min runoff 30 min run easy walkoff 12.5 miles 14 off 30 min runoff 30 min run easy walkoff 4 miles with MM 15 off 30 min runoff 30 min run easy walkoff 14 miles 16 off 30 min runoff 30 min run easy walkoff 5 miles 17 off 30 min runoff 30 min run easy walkoff Half Marathon Race 18 off 30 min runoff 30 min run easy walkoff 5 miles 19 off 30 min runoff 30 min run easy walkoff 6-8 miles

    Katie's Half Marathon Training Schedule


    Run to the Rock, Plymouth, MA

    7. Run-walk-run ratio should correspond to the pace used (Runners). 8 min/mi 4 min/walk 35 seconds run 9 min/mi 4 min run-1 min walk 10 min/mi 3:01 11 min/mi 2:30-1 12 min/mi 2:01 13 min/mi 1:01 14 min/mi 30 sec run/30 sec walk 15 min/mi 30 sec/45 sec 16 min/mi 30 sec/60 sec

    Katie's Half Marathon Training Schedule


    Run to the Rock, Plymouth, MA
    May Su Mo 16 off min 30 22 off min 30 Mo 29 off 30 5 off 30 12 off 30 19 off 30 July Mo 26 Warrior Dash 3 off min 30 10 off min 30 17 off min 30 24 off min 30 August Su Mo 31 off min 30 7 off min 30 14 off min 30 21 off min 30 September Su Mo 28 off min 30 4 off min 30 11 off min 30 18 off min 30 Su Tu 27 off min 30 4 run 11 run 18 run 25 run Tu 1 run 8 run 15 run 22 run Tu 29 run 5 run 12 run 19 run We 28 run 5 off min 30 12 off min 30 19 off min 30 26 off min 30 We 2 off 30 9 off 30 16 off 30 23 off 30 Th Fr 29 30 off min run 30 6 7 runeasy walk 13 14 runeasy walk 20 21 runeasy walk 27 28 runeasy walk Th 4 walk 11 walk 18 walk 25 walk Fr 1 walk 8 walk 15 walk 22 walk Fr Sa 1 2 off 8 miles 8 9 off 3 miles with MM 15 16 off 9.5 miles 22 23 off 4 miles 29 30 off 11 miles Sa 5 6 off 4 miles with MM 12 13 off 12.5 miles 19 20 off 4 miles with MM 26 27 off 14 miles Sa 2 3 off 5 miles 9 10 off Half Marathon Race 16 17 off 5 miles 23 24 off 6-8 miles 30 min run 6 min run 13 min run 20 min run Tu 17 run 23 run Tu We 18 off min 25 24 off min 30 We 31 off 30 7 off 30 14 off 30 21 off 30 Th Fr 19 20 runeasy walk 25 26 runeasy walk Th 2 walk 9 walk 16 walk 23 walk Fr Sa 21 off 27 off Sa 3 4 off 5 miles 10 11 off 2.5 miles 17 18 off 6.5 miles 24 25 off 3 miles with MM 3 miles 28 4 miles

    June Su 1 min runeasy 8 min runeasy 15 min runeasy 22 min runeasy

    3 min runeasy 10 min runeasy 17 min runeasy 24 min runeasy Th 31 runeasy 7 runeasy 14 runeasy 21 runeasy

    We 30 off min 30 6 off min 30 13 off min 30 20 off min 30

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