The Pefect 10 Half-Marathon For Hard-Core Runners

Day      Cycle 1:

1. Tempo Run – 15 minute warmup, 30 minute half-marathon pace, 15 minute cooldown
2. Rest or cross-train
3. 6 mile easy
4. Speedwork: 4 Yasso 800s
5. Cross-train
6. 6 mile easy
7. 6 mile easy
8. LSD: 8-10 miles
9. Rest
10. 6 mile easy

Day      Cycle 2:

1. Tempo Run: 15 minute warmup, 30 minute half-marathon pace, 15 minute cooldown
2. Rest or cross-train
3. 5 mile easy
4. Speedwork: 5 Yasso 800s
5. Cross-train
6. 3 mile easy
7. 4 mile easy
8. LSD: 8-10 miles
9. Rest
10. 5 mile easy

Day      Cycle 3:

1. Tempo Run: 15 minute warmup, 40 minute half-marathon pace, 15 minute cooldown
2. Rest or cross-train
3. 5 mile easy
4. Speedwork: 6 Yasso 800s
5. Cross-train
6. 5 mile easy
7. 4 mile easy
8. LSD: 12-14 miles
9. Rest
10. 5 mile easy

Day      Half-Marathon Taper:

1. Tempo Run: 15 minute warmup, 25 minute half-marathon pace, 15 minute cooldown
2. Cross-train
3. 6 mile easy
4. Track: 4 Yasso 800s
5. Cross-train
6. 4 mile easy
7. Rest
8. 3 mile easy
9. Rest
10. Race Day!

Follow cycles 1, 2, and 3 three times, then follow the taper.

You must start the program 100 days prior to the race date.