Training Schedule
New York City Half Marathon Training Schedule - 07/27/2008
KEY:
:45 = 45 minutes; :60 = 60 minutes; : refers to number of minutes
Core Strength Training (CST): Strength activities that focus on CORE strength. i.e. Pilates, The Daily Method, The Barre Method, etc.
Core Exercises (CE): Strength exercises taken from above activities, but can be done without much/any equipment. Create 10, 20 and 30-minute routines to work core.
Core Circuit (CC): easy run warm-up, brisk run (400m, 800m, etc), 2-4 core exercises, brisk run, core exercises, , etc. Repeat 10-20 core exercises and run ~2 miles of speed in between. Easy run cool-down.
Cross Training (CT): Yoga, swimming, walking/hiking, biking/spinning, elliptical trainer, etc. Although all of these activities are non-impact activities compared to running, yoga, swimming, biking/spinning, and elliptical trainer are ideal non-impact cro
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Mi/Hrs
Week 1	Easy 2m@10:29		Tempo 5m@8:54			Long 6m@10:29		13
21-Apr								0:00:00
								7
								0:00:00
Week 2	Easy 2m@10:29		Speedwork 2x1600@8:24 w/800 jogs			Long 6m@10:29		13
28-Apr								0:00:00
								6.3
								0:00:00
Week 3	Easy 2m@10:29		Tempo 5m@8:54			Long 7m@10:29		14
5-May								0:00:00
								0
								0:00:00
Week 4	Easy 2m@10:29		Tempo 6m@8:54	Easy 2m@10:29		Long 7m@10:29		17
12-May								0:00:00
								0
								0:00:00
Week 5	Easy 4m@10:23		Easy 4m@10:23			Easy 4m@10:23		12
19-May								0:00:00
								0
								0:00:00
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Mi/Hrs
Week 6	Easy 2m@10:23		Speedwork 3x1600@8:19 w/ 800 jogs	Easy 2m@10:23		Long 8m@10:23		19
26-May								0:00:00
								0
								0:00:00
Week 7	Easy 3m@10:23		Tempo 6m@8:54	Easy 2m@10:23		Long 8m@10:23		19
2-Jun								0:00:00
								0
								0:00:00
Week 8	Easy 2m@10:23		Tempo 7m@8:59	Easy 2m@10:23		Long 9m@10:23		20
9-Jun								0:00:00
								0
								0:00:00
Week 9	Easy 3m@10:17		Speedwork 4x1600@8:14 w/ 800 jogs	Easy 2m@10:17		Long 9m@10:17		22
16-Jun								0:00:00
								0
								0:00:00
Week 10	Easy 5m@10:17		Easy 4m@10:17	Easy 4m@10:17		Easy 4m@10:17		17
23-Jun								0:00:00
								0
								0:00:00
Week 11	Easy 3m@10:17		Tempo 7m@8:53	Easy 3m@10:17		Easy 10m@10:17		23
30-Jun
								0
								0:00:00
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Mi/Hrs
Week 12	Easy 4m@10:17		Tempo 8m@8:58	Easy 3m@10:17		Easy 10m@10:10		25
7-Jul								0:00:00
								0
								0:00:00
Week 13	Easy 2m@10:10		Speedwork 5x1600@8:09 w/ 800 jogs	Easy 2m@10:10		Easy 11m@10:10		27
14-Jul								0:00:00
								0
								0:00:00
Week 14		Easy 2m@10:29		Tempo 3m@8:58			Half Marathon	20
							26.2m@9:10 (2:00)
21-Jul							NYC Half Marathon	0:00:00
								261.0
								-
								0
								0:00:00
								13.3
								0:00:00
Legend
Workouts:		All runs are Easy, Long, Tempo, or Speedwork
Dist:		Total miles for the day
Dist/Time:		9mi @ 9:11 means "Run 9 miles at 9:11 pace."
Warm/Cool:		Warmup or Cooldown. Generally 1 mile each. However, on some days, you must run extra Warm and Cool to reach your distance for the day.
Speedwork:		"6x800@3:47 w/400 jogs" means "Run 6 repeats of 800 meters each, with a 400-meter recovery jog after each repeat."
Rest/XT:		Take a rest day, or do moderate cross-training activity.
m:		Meters
mi:		Miles