The Perfect 10 Half-Marathon For Seasoned Runners

Day      Cycle 1:

1. Tempo Run: 15 minute warmup, 20 minute half marathon pace, 15 minute cooldown
2. Rest or cross-train
3. 5 mile easy
4. Speedwork: 3 Yasso 800s
5. Cross-train
6. 5 miles easy
7. 5 miles easy
8. LSD: 6-8 miles
9. Rest
10. 5 miles easy

Day      Cycle 2:

1. Tempo Run: 15 minute warmup, 25 minute half-marathon pace, 15 minute cooldown
2. Rest of Cross-train
3. 5 mile easy
4. Speedwork: 12 x 400
5. Cross-train
6. 5 mile easy
7. 5 mile easy
8. LSD: 10-12 miles
9. Rest
10. 5 mile easy

Day      Cycle 3:

1. Tempo Run: 15 minute warmup, 35 minute half-marathon pace, 15 minute cooldown
2. Cross-train
3. 5 mile easy
4. Speedwork: 3 1-mile repeats
5. Cross-train
6. 5 mile easy
7. 5 mile easy
8. LSD: 12-15 miles
9. Rest
10. 5 mile easy

Day      Half-Marathon Taper:

1. Tempo Run: 12-minute warmup, 20 minute half-marathon pace, 12-minute cooldown
2. Cross-train
3. 5 mile easy
4. Track: 3 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 time, then follow the taper.

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