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10 Week Half Marathon
Training Plan
Wk Mon Tues Wed Thur Fri Sat Sun Time &
Mileage
easy paced strength easy paced
** *** 3 hrs
* run training and/or hill run rest* long run
rest run
1 35 minutes 40 minutes 35 minutes 7 miles 18 miles
cross training
easy paced strength hill run** easy paced
*** 3 hrs 10 min
* run training and/or Include 5x2 * long run
2 rest minute pickups. rest run 8 miles
35 minutes cross training 35 minutes 19 miles
40 minutes
easy paced strength easy paced
** *** 3 hrs 30 min
* training and/or hill run long run
3 rest run 40 minutes rest run 9 miles 20 miles
40 minutes cross training 40 minutes
****
Paced run
Include 1x10 minutes,
strength 1x8 minutes, 1x6
easy paced minutes at an effort easy paced *** 2 hrs 55 min
* training and/or * long run
4 rest run just slightly harder rest run 5 miles 17.5 miles
40 minutes cross training than your predicted 40 minutes
half marathon race
effort.
45 minutes!
easy paced strength easy paced
** *** 3 hrs 45 min
* run training and/or hill run rest* long run
5 rest 45 minutes run 10 miles
40 minutes cross training 40 minutes 24.5 miles
****
strength paceD run easy paced
easy paced Main part of *** 4 hrs 5 min
* training and/or the run: 20 sec on/ rest* run long run
6 rest run 11 miles
45 minutes cross training 40 off. Run relaxed! 45 minutes 24.5 miles
45 minutes
Wk Mon Tues Wed Thur Fri Sat Sun Time &
Mileage
strength
easy paced ** easy paced *** 4 hrs 20 min
hill run * long run
* training and/or rest
7 rest run 50 minutes run 12 miles 26 miles
45 minutes cross training 45 minutes
easy paced strength ***** easy paced
track run long run*** 3 hrs 10 min
* training and/or *
8 rest run 40 minutes rest run 8 miles
35 minutes cross training 35 minutes 19 miles
easy paced strength easy paced
hill run** long run*** 2 hrs 35 min
* training and/or *
9 rest run 35 minutes rest run 6 miles
30 minutes cross training 30 minutes 15.5 miles
easy paced
easy paced run
easy paced strength run Easy paced run with two 1.25 hrs
* training and/or Include 6x30 seconds * or three x1 minute
10 rest run at goal race pace with rest pickups at goal race race day! 7.5 miles
30 minutes cross training 1 minute off. pace/effort with very easy + race
30 minutes paced running in
between. 15 minutes.
Important Notes
Distance is an estimate and based on 10 minute mile pace average.
rest*
Plan to stay active on at least one of your rest days each week. Consider a low intensity yoga session or an easy bike ride.
hill run**
Find a gently rolling course, first & last mile as a warm up & cool down. Shorten your stride but maintain running cadence on hills. Run relaxed!
long run***
Middle part of run at projected race effort, first & last miles as an easy warm up/cool down. Continue to practice your hydration & nutrition plan on your long runs.
paceD run****
Find a flat or gently rolling course, or a track, first & last mile as warm up & cool down. Maintain cadence and run relaxed!
track run*****
Either on a track or flat course, run first & last mile as an easy paced warm up & cool down. Inclue Yasso 800’s - include a set of 6-8x800 hitting your goal race pac.
Run relaxed & cool down sufficiently between each 800.
DISCLAIMER
The information contained in the Beginner and Intermediate Santa Cruz Half Marathon training guides (hereinafter, the “Training Guides”) is intended to be general in nature and may not be appropriate for everyone.
The information contained in these Training Guides is comprised of the thoughts and opinions of solely the author, and you acknowledge that neither IRONMAN, Inc. and its affiliates, nor any of their respective
representatives (collectively the, “IRONMAN Parties”) is responsible for the information in these Training Guides, including any error or omission in connection therewith. None of the IRONMAN Parties accepts any
responsibility whatsoever for any misrepresentation by the author with respect to the information contained in these Training Guides, and each IRONMAN Party expressly disclaims any and all liability and responsibility to
any person, whether a reader of the Training Guides or not, in respect of any and all claims, losses, damages, liabilities, expenses, either direct or consequential (collectively, “Losses”) arising out of or in relation to the use
or reliance, whether wholly or partially, upon any information contained or referenced in the Training Guides.
The information contained in these Training Guides is not a replacement for professional medical advice. Please consult with your physician before commencing any physical activity, diet, or exercise program referenced
or described in the Training Guides. If you choose to follow the Training Guides without consulting your physician or other applicable healthcare provider, you are doing so at your own risk. No IRONMAN Party may be
relied on as a licensed medical care provider, and no IRONMAN Party represents to have expertise in diagnosing, examining, or treating medical conditions or any kind, or in determining the effect of any specific exercise
on a medical condition. You acknowledge that when relying on any information in the Training Guides, there is the possibility of physical injury, disability, and even death, as well as damage or destruction of property. By
using the Training Guides, you agree that you do so at your own risk, are voluntarily participating in this activities, assume all risk of injury to yourself, and agree to release and discharge the IRONMAN Parties from any
and all claims or causes of action, known or unknown, arising out of any participation in or use of the Training Guides. You further agree to indemnify, defend, and hold harmless each of the IRONMAN Parties from and
against any and all Losses arising out of or related to your use of the Training Guides.
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