Welcome to the Phoenix 10k half marathon training program We are excited to take you on this journey to a successful race. Throughout this training plan, we will gradually but steadily build the specific fitness you need to accomplish your goal. I have you on a variety of types of very specific workout in several goal pay workouts and I’ll even have you do some of my pride and shoe race prep. That’s finished long run. Because erased is Hayley throughout the first half you’ll do several hell workouts to build life strength plus I’ll have you perform several of your marathon workouts over hilly rats that match your racecourse and result is that you’ll be ready physically and mentally to tackle a race.
Quick Facts:
-Length: 10-16 weeks
-Runs per week: 3
-Key/Hard Workouts per week: 1
-Cross-training days per week: 1-2
-Garmin Structured Workout Compatible
-McMillan Calculator paces integrated into all workouts
Plan includes:
-All the best tried and true McMillan half marathon workouts
-Builds fitness in a gradual, yet progressive way to help you stay injury-free
-Goal pace predictor and speed workouts to dial in your goal pace
-Progressive long runs to increase your endurance
-Stamina-boosting half marathon specialty workouts
-Predictor workouts to determine your best pace for race day
-Gradual pace advancement through the training plan to keep you optimally challenged
-Workout swapping – flexibility to move runs around based on your life schedule
-Built-in injury prevention and strength training routines to perform in sync with your running workouts
-Form drills to improve your speed and efficiency
Weekly mileage = 5-15 miles per week (8-24 kilometers per week)*
*based on an average training pace of 12:00 min/mi (7:30 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary
Prep:
-Be able to run 15 minutes on your regular runs and at least 45 minutes on your long runs
Need more weeks? Try one of these plans:
-Base Training Plan: adds up to 8 weeks (Recommended)
-Hill Module: adds up to 6 weeks (opt.)
-Speed Module: adds up to 6 weeks (opt.)
-Half Marathon Training Plan: 10-16 weeks (see above description)
