HALF                                                                                                                                                                                                                                                                                            MAGAZINE
                                             MARATHON 
                                             PLAN                                                                                                                                                                                Race-Specific Stamina Training                                      Race-Specific Speed Training
                                                                                                                                                                                                                                      DAY              WORKOUT                PURPOSE                DAY            WORKOUT                   PURPOSE
                                                                                                                                                                                                                                                                                                     Monday         OFF                       Recovery day
                                                                                                                                                                                                                                 Monday           OFF                     Recovery day
                                            PERFORM THESE                                                To understand the training phases and principles and for-                                                                                                                                                  • 15- to 30-minute 
                                                                                                         mulate your year-long training program, see “The Ultimate                                                                                • 15- to 30-minute                                                warm-up                   Build 
                                            WORKOUTS AND RUN                                             Season” in Trail Runner, April 2013, Issue 87.                                                                                           warm-up                                                           • Stride workout:         neuromuscular 
                                            YOUR BEST RACE YET                                                                                                                                                                                    • Tempo run: 3 to       Build stamina—                            10 to 12 times            economy—leg 
                                                                                                          Pre-Race Specific Training                                                                                             Tuesday          4 miles                 lactate threshold          Tuesday        20 seconds with 
                                                                                                                                                                                                                                                                                                                    1-minute recovery         turnover and lactic-
                                             By Ian Torrence                                                   DAY              WORKOUT                 PURPOSE                                                                                   • 15- to 30-minute                                                                          acid tolerance
                                                                                                                                                                                                                                                  cool-down                                                         jog between 
                                                                                                          Monday           OFF                    Recovery day                                                                                                                                                      • 15- to 30-minute 
                                                    n example of a trail half marathon plan                                                                                                                                                       40- to 60-minute                                                  cool-down
                                                    with workouts for each training phase.                                 50- to 60-minute       Build endurance                                                                Wednesday                                Recovery day
                                                                                                          Tuesday          DUSA progression       and stamina                                                                                     recovery run                                       Wednesday      40- to 60-minute          Build endurance
                                          ATo eliminate the guess work I suggest                                           run                                                                                                                                                                                      easy run
                                          using the McMillan Running Pace Calculator to                                    OFF OR 40- to                                                                                                          • 15- to 25-minute                                                • 15- to 25-minute 
              >determine workout paces:                                                                                    60-minute easy         Recovery day OR                                                                                 warm-up                                                           warm-up 
                                          [ www.mcmillanrunning.com ]                                     Wednesday        run OR 40 to 60        build endurance                                                                                 • Hill repeats: 6                                                 • Speed intervals: 
                                                                                                                           minutes cross                                                                                                          to 8 times on a                                                   4 to 6 x 1 mile with      Build speed—
                                                                                                                           training                                                                                                               moderately sloped       Build leg                  Thursday       half-mile recovery        Aerobic capacity 
                                          Goal: Trail Half Marathon                                                                                                                                                                                                       strength, VO                                                        (VO  max
                                                                                                                           CHOOSE YOUR                                                                                                            hill (6-10% grade)                    2                           jogs between                  2
                                                                                                                                                                                                                                 Thursday         lasting 60 to 90        max and lactic-                           • 15- to 25-minute 
                                                                                                                           WORKOUT:                                                                                                               seconds with the        acid tolerance
                                           Base Training                                                                   • 15- to 25-minute                                                                                                                                                                       cool-down
                                                                                                                           warm-up                                                                                                                jog back down the                                                 OFF OR 40- to 
                                               DAY            WORKOUT                PURPOSE                               • Hill repeats: 8                                                                                                      hill as recovery                                                                            Recovery day
                                                                                                                           to 10 times on a                                                                                                       • 15- to 25-minute                                 Friday         60-minute recovery 
                                           Monday          OFF                    Recovery Day                                                    Build leg strength,                                                                             cool-down                                                         run
                                                           • 15- to 30-minute                                              moderately sloped      VO max and lactic-
                                                                                                                           hill (6-10% grade)        2                                                                                            OFF OR 40- to                                      Saturday       50- to 60-minute          Build endurance
                                                           warm-up                Build                                    lasting 60 to 90       acid tolerance                                                                                                                                                    easy run
                                                           • Stride workout:      neuromuscular                            seconds with the                                                                                      Friday           60-minute easy run      Recovery day OR 
                                                           8 to 10 times 20       economy—leg                              jog back down the                                                                                                      OR 40 to 60 minutes     build endurance                           Fast-finish long run: 
                                           Tuesday         seconds with           turnover and                             hill as recovery                                                                                                       cross training                                                    105 to 120 minutes        Build endurance, 
                                                           1-minute recovery      lactic-acid             Thursday         • 15- to 25-minute                                                                                                     50- to 60-minute                                                  total with the last       leg resistance to 
                                                           jog between            tolerance                                cool-down                                                                                             Saturday         easy run                Build endurance            Sunday         15 to 25 minutes at       fatigue, practice 
                                                           • 15- to 30-minute                                                                                                                                                                                                                                       goal half-marathon        race pace, dial in 
                                                           cool-down                                                       • 15- to 30-minute                                                                                                     Long, steady run:       Build endurance                           effort on race-           equipment and 
                                                                                                                           warm-up                                                                                               Sunday           105 to 120 minutes      and stamina                               specific terrain          nutritional routine
                                                           OFF OR 40- to                                                   • Fartlek workout: 6                                                                                                   on race-specific 
                                                           60-minute easy         Recovery                                 to 7 times 2 minutes   Build speed—                                                                                    terrain
                                           Wednesday       run OR 40 to 60        day OR build                             (@ 8-10K effort)       Aerobic capacity 
                                                           minutes cross          endurance                                with 1-minute          (VO  max)
                                                           training                                                        recovery jog               2                                                                          Peak Training
                                                           • 15- to 25-minute                                              • 15- to 30-minute                                                                                           DAY                                  WORKOUT                                                 PURPOSE
                                                           warm-up                Build stamina—                           cool-down                                                                                             Monday                OFF                                                          Recovery day
                                           Thursday        • 2 miles at           lactate-
                                                           steady-state pace                                               OFF OR 40- to                                                                                                               15- to 30-minute warm-up                                     Build stamina—lactate-threshold speed
                                                           • 15- to 25-minute     threshold speed                          60-minute easy         Recovery day OR                                                                                      • Cruise-interval workout: 4 to 5 times 1K with 
                                                           cool-down                                      Friday           run OR 40 to 60        build endurance                                                                Tuesday               90-second recovery jogs between 
                                                           OFF OR 40- to                                                   minutes cross                                                                                                               • 15- to 30-minute cool-down
                                                           60-minute easy         Recovery                                 training                                                                                                                                                                                 Recovery day OR build endurance
                                           Friday          run OR 40 to 60        day OR build                                                                                                                                   Wednesday             OFF OR 30- to 40-minute easy run
                                                           minutes cross          endurance                                50- to 60-minute       Build endurance
                                                           training                                       Saturday         easy run                                                                                                                    • 5- to 25-minute warm-up 
                                                                                                                                                                                                                                 Thursday              • Fartlek workout: 8 to 10 times 1 minute (@ 5K effort)      Build speed—Aerobic capacity (VO  max)
                                                           50- to 60-minute       Build endurance                                                                                                                                                      with 1-minute recovery jog                                                                      2
                                           Saturday        easy run                                                        Long, steady run:                                                                                                           • 10- to 20-minute cool-down
                                           Sunday          Long, steady run:      Build endurance         Sunday           90 to 105 minutes      Build endurance                                                                Friday                OFF OR 30- to 40-minute easy run                             Recovery day OR build endurance
                                                           75 to 90 minutes       and stamina                              on race-specific       and stamina                                                                    Saturday              30- to 40-minute easy run                                    Build endurance
                                                                                                                           terrain
                                                                                                                                                                                                                                 Sunday                Race Day: Half Marathon                                      Have a great race!
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