Runner's World Break-1:45 Half-Marathon Plan - 10 Weeks
10 weeks - $24.99
Total Miles: 359
Total Miles: 359
This plan was designed for runners who want to break 1:45 in the half-marathon. It is geared for runners have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes race-pace runs, speedwork, and long runs, which start at 10 miles and peak at 13 miles.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Week 1 REST/XT
Welcome to week one of the Runner's World Break-1:45 Half-Marathon Plan. This 10-week plan is designed to help you finish a half-marathon fast, fit, and injury-free. Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll receive an e-mail reminding you about your workout, plus tips on training, nutrition, and injury prevention. Each week throughout the program, you'll have three or four short runs, one or two days for rest or cross-training (XT), and one long, slow distance run (LSD) to help you develop the endurance you’ll need to meet your race-day goals. You’ll practice your goal race pace with workouts that call for miles at half-marathon pace (HMP). To get faster, you’ll hit the track for mile repeats and Yasso 800s. Your training kicks off with a rest day. Mondays are always reserved for rest so you can recover from the long run the day before. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Welcome to week one of the Runner's World Break-1:45 Half-Marathon Plan. This 10-week plan is designed to help you finish a half-marathon fast, fit, and injury-free. Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll receive an e-mail reminding you about your workout, plus tips on training, nutrition, and injury prevention. Each week throughout the program, you'll have three or four short runs, one or two days for rest or cross-training (XT), and one long, slow distance run (LSD) to help you develop the endurance you’ll need to meet your race-day goals. You’ll practice your goal race pace with workouts that call for miles at half-marathon pace (HMP). To get faster, you’ll hit the track for mile repeats and Yasso 800s. Your training kicks off with a rest day. Mondays are always reserved for rest so you can recover from the long run the day before. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #2 : Run
5 MILES WITH 3 MILES @HMP
Today is your first run with half-marathon pace (HMP) miles. These workouts are designed to help you learn to run at an even effort, which you'll want to do on race day. Warm up with one mile of easy running, then try to settle in to your goal race pace (8:00/mile) and hold it for three miles. Cool down with one mile of easy running. 1-mile warmup 3 miles @ HMP (8:00/mile) 1-mile cooldown
Today is your first run with half-marathon pace (HMP) miles. These workouts are designed to help you learn to run at an even effort, which you'll want to do on race day. Warm up with one mile of easy running, then try to settle in to your goal race pace (8:00/mile) and hold it for three miles. Cool down with one mile of easy running. 1-mile warmup 3 miles @ HMP (8:00/mile) 1-mile cooldown
Workout #3 : Run
5 MILES
If you want to add miles, do it on an easy day. Don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). (Pace: 9:18/mile)
If you want to add miles, do it on an easy day. Don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). (Pace: 9:18/mile)
Workout #4 : Run
6 MILES WITH 3 MILES @ TEMPO
These runs train your body to sustain speed over distance. Warm up with two miles of easy running, then dial into your tempo pace (7:45/mile) and hold it for three miles. Cool down with one mile of easy running. Your tempo pace you should feel comfortably hard. It should feel challenging; on a scale of 1 to 10, your effort should feel like an 8. You should be able to utter just a few words at a time. 2-mile warmup 3 miles @ tempo (7:45/mile) 1-mile cooldown
These runs train your body to sustain speed over distance. Warm up with two miles of easy running, then dial into your tempo pace (7:45/mile) and hold it for three miles. Cool down with one mile of easy running. Your tempo pace you should feel comfortably hard. It should feel challenging; on a scale of 1 to 10, your effort should feel like an 8. You should be able to utter just a few words at a time. 2-mile warmup 3 miles @ tempo (7:45/mile) 1-mile cooldown
Workout #5 : Run
5 MILES
Run at a relaxed pace today, or cross-train on a bike or an elliptical trainer for the same amount of time that you'd run. Just don't go so hard that you're sore tomorrow. (Pace: 9:18/mile)
Run at a relaxed pace today, or cross-train on a bike or an elliptical trainer for the same amount of time that you'd run. Just don't go so hard that you're sore tomorrow. (Pace: 9:18/mile)
Workout #6 : Day Off
REST/XT
Ideally, you won't exercise at all on these days. But it's okay to do a no-impact activity like yoga, stretching, or swimming. Whatever you do, just take it easy.
Ideally, you won't exercise at all on these days. But it's okay to do a no-impact activity like yoga, stretching, or swimming. Whatever you do, just take it easy.
Workout #7 : Run
10 MILES LSD
Today is your first long, slow, distance run (LSD). These long, slow distance runs are designed to build your endurance, improve aerobic capacity, develop your strength, and get you accustomed to spending hours at a time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. (Pace: 9:18/mile)
Today is your first long, slow, distance run (LSD). These long, slow distance runs are designed to build your endurance, improve aerobic capacity, develop your strength, and get you accustomed to spending hours at a time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. (Pace: 9:18/mile)
Workout #8 : Day Off
Week 2 REST/XT
This is week two of training. This week you’ll have two short runs and two days of rest or cross-training. Your long run will be 10 miles. On Thursday you’ll hit the track for your first speed session: mile repeats. This workout provides excellent all-around conditioning. It’s best to do your mile repeats at a track, which is flat and provides an accurate distance measurement. If you don’t have access to a track, it’s okay to do the workout on a treadmill or on a flat, one-mile stretch of road. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
This is week two of training. This week you’ll have two short runs and two days of rest or cross-training. Your long run will be 10 miles. On Thursday you’ll hit the track for your first speed session: mile repeats. This workout provides excellent all-around conditioning. It’s best to do your mile repeats at a track, which is flat and provides an accurate distance measurement. If you don’t have access to a track, it’s okay to do the workout on a treadmill or on a flat, one-mile stretch of road. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #9 : Run
6 MILES WITH 4 MILES @ HMP
This week's goal-pace run will follow the same pattern as last week; it will just be slightly longer. Warm up with one mile of easy running, then dial into your pace (8:00/mile) and hold it for four miles. Cool down with one mile of easy running. 1-mile warmup 4 miles @ HMP (8:00/mile) 1-mile cooldown
This week's goal-pace run will follow the same pattern as last week; it will just be slightly longer. Warm up with one mile of easy running, then dial into your pace (8:00/mile) and hold it for four miles. Cool down with one mile of easy running. 1-mile warmup 4 miles @ HMP (8:00/mile) 1-mile cooldown