Aramco Half Marathon Training Plan


Based on Cypress Running Club: Foundation - Half Marathon Training Plan
Weeks To GoDatesTuesdayThursdaySaturday
189/11-9/175 miles
179/18-9/244 miles with FartleksEasy 4 mile run5 miles
169/25-10/14 miles with FartleksEasy 4 mile run5 miles
1510/2-10/88*200m with 200m RIEasy 4 mile run6 miles
1410/9-10/1510*200m with 200m RIEasy 4 mile run6 miles
1310/16-10/2212*200m with 200m RIEasy 4 mile run6 miles
1210/23-10/29Easy 5 mile runEasy 5 mile run7 miles
1110/30-11/51/4 Mile Intervals: 8 x 400base-tempo: 1 + 1 + 17 miles
1011/6-11/121/4 Mile Intervals: 10 x 400goal-tempo: 1 + 1 + 18 miles
911/13-11/191/4 Mile Intervals: 12 x 400stretch-tempo: 1 + 1 + 19 miles
811/20-11/26Easy 6 mile runEasy 6 mile run10 miles
711/27-12/31/2 Mile Intervals: 6 x 800base-tempo: 1.5 + 1.5 + 1.56 miles
612/4-12/101/2 Mile Intervals: 8 x 800goal-tempo: 1.5 + 1.5 + 1.58 miles
512/11-12/171/2 Mile Intervals: 10 x 800stretch-tempo: 1.5 + 1.5 + 1.510 miles
412/18-12/24Easy 6 mile runEasy 6 mile run12 miles
312/25-12/313/4 Mile Intervals: 4 x 1200base-tempo: 2 + 2 + 210 miles
21/1-1/73/4 Mile Intervals: 5 x 1200goal-tempo: 2 + 2 + 28 miles
11/8-1/14Easy 4 mile runEasy 3 mile runRace Day!

 

* all speed and tempo workouts should include at least a 1-mile warm-up and cool-down jog at conversational pace and 200m/1 minute rest between each interval.

Pace Table

Interval/Speed Tempo Training Race Projections
Conversational >800m <=800m Base Goal Stretch Marathon 1/2 Marathon 10K
14:0011:3011:1512:3012:1512:0013:456:0012:302:4412:001:14
13:4511:1511:0012:1512:0011:4513:305:5412:152:4011:451:13
13:3011:0010:4512:0011:4511:3013:155:4712:002:3711:301:11
13:1510:4510:3011:4511:3011:1513:005:4111:452:3411:151:10
13:0010:3010:1511:3011:1511:0012:455:3411:302:3111:001:08
12:4510:1510:0011:1511:0010:4512:3005:2811:1502:2710:4501:07
12:3010:0009:4511:0010:4510:3012:1505:2111:0002:2410:3001:05
12:1509:4509:3010:4510:3010:1512:0005:1410:4502:2110:1501:04
12:0009:3009:1510:3010:1510:0011:4505:0810:3002:1810:0001:02
11:4509:1509:0010:1510:0009:4511:3005:0110:1502:1409:4501:00
11:3009:0008:4510:0009:4509:3011:1504:5510:0002:1109:3000:59
11:1508:4508:3009:4509:3009:1511:0004:4809:4502:0809:1500:57
11:0008:3008:1509:3009:1509:0010:4504:4209:3002:0409:0000:56
10:4508:1508:0009:1509:0008:4510:3004:3509:1502:0108:4500:54
10:3008:0007:4509:0008:4508:3010:1504:2909:0001:5808:3000:53
10:1507:4507:3008:4508:3008:1510:0004:2208:4501:5508:1500:51
10:0007:3007:1508:3008:1508:0009:4504:1508:3001:5108:0000:50
09:4507:1507:0008:1508:0007:4509:3004:0908:1501:4807:4500:48
09:3007:0006:4508:0007:4507:3009:1504:0208:0001:4507:3000:46
09:1506:4506:3007:4507:3007:1509:0003:5607:4501:4207:1500:45
09:0006:3006:1507:3007:1507:0008:4503:4907:3001:3807:0000:43

Disclaimer: Consult a qualified medical professional before beginning any exercise program; information presented above is not intended to be a substitute for professional medical advice or treatment. When you choose to follow this or any training plan, you do so entirely at your own risk.

Copyright © 2015 – Cypress Running Club