| Seattle Half Marathon Training Schedule
(Jeff Galloway Plan) |
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| Jan. 4 - June
27, 2009 |
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| Week |
Sun |
Mon |
Tues |
Wed |
Thur |
Fri |
Sat |
Dates |
| 25 |
Walk/XT /Off |
Run 10 mins
(:05/:55) |
Walk 15 mins |
Run 13 mins
(:05/:55) |
Walk 18 mins |
off |
1 mile (:05/:55) |
Jan. 4-10 |
| 24 |
Walk/XT /Off |
Run 15 mins
(:05/:55) |
Walk 20 mins |
Run 17 mins
(:05/:55) |
Walk 22 mins |
off |
1.25 miles
(:05/:55) |
Jan. 11-17 |
| 23 |
Walk/XT /Off |
Run 19 mins
(:10/:50) |
Walk 24 mins |
Run 21 mins
(:10/:50) |
Walk 26 mins |
off |
1.5 miles
(:10/:50) |
Jan. 18-24 |
| 22 |
Walk/XT /Off |
Run 23 mins
(:10/:50) |
Walk 28 mins |
Run 25 mins
(:10/:50) |
Walk 30 mins |
off |
1.75 miles
(:10/:50) |
Jan. 25-31 |
| 21 |
Walk/XT /Off |
Run 27 mins
(:10/:50) |
Walk 30 mins |
Run 29 mins
(:10/:50) |
Walk 30 mins |
off |
2 miles
(:10/:50) |
Feb. 1-7 |
| 20 |
Walk/XT /Off |
Run 30 mins
(:15/:45) |
Walk 30 mins |
Run 30 mins
(:15/:45) |
Walk 30 mins |
off |
2.25 miles
(:15/:45) |
Feb. 8-14 |
| 19 |
Walk/XT /Off |
Run 30 mins
(:15/:45) |
Walk 30 mins |
Run 30 mins
(:15/:45) |
Walk 30 mins |
off |
2.5 miles
(:15/:45) |
Feb. 15-21 |
| 18 |
Walk/XT /Off |
Run 30 mins
(:15/:45) |
Walk 30 mins |
Run 30 mins
(:15/:45) |
Walk 30 mins |
off |
2.75 miles
(:15/:45)** |
Feb. 22-28 |
| 17 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
3 miles |
Mar. 1-7 |
| 16 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
4 miles |
Mar. 8-14 |
| 15 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
5 miles |
Mar. 15-21 |
| 14 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
2.5 miles |
Mar. 22-28 |
| 13 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
6.5 miles |
Mar. 29-Apr. 4 |
| 12 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
3 miles with MM |
Apr. 5-11 |
| 11 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
8 miles |
Apr. 12-18 |
| 10 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
3 miles with MM |
Apr. 19-25 |
| 9 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
9.5 miles |
Apr. 26-May 2 |
| 8 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
4 miles |
May 3-9 |
| 7 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
11 miles |
May 10-16 |
| 6 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
4 miles with MM |
May 17-23 |
| 5 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
12.5 miles |
May 24-30 |
| 4 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
4 miles with MM |
May 31-Jun. 6 |
| 3 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
14 miles |
Jun. 7-13 |
| 2 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
5 miles |
Jun. 14-20 |
| 1 |
Walk/XT 40 mins |
Run 30-45 mins |
Walk/XT |
Run 30-45 mins |
Walk/XT |
off |
Race Day! |
Jun. 21-27 |
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| **After completing
conditioning (weeks 1-8), continue increasing run:walk intervals on run days
until you reach the desired race pace. |
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| Run/walk intervals should be approximately :30/:60 for 16:00
pace; :30/:45 for 15:00 pace; :30/:30 for 14:00 pace; :60/:60 for 13:00 pace;
2/1 for 12:00 pace; 2:30/1 for 11:00 pace; 3/1 for 10:00 pace; 4/1 for 9:00
pace; and 4/:35 for 8:00 pace. |
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| MM (one mile time trial) - warm up with slow one mile run evenly
paced. Run about as hard as you can
for one mile. Walk for 5 minutes and
then jog a slow 1-6 miles as needed for mileage. |
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| Based on the
half marathon training plan by Jeff Galloway |
http://www.jeffgalloway.com |
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