SEE YOU ALL NEXT YEAR (Revised Eligibility Criteria will be implemented for the 12th edition )
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TRAINING SCHEDULE OR GUIDELINES

HALF MARATHON PLAN:

WEEK 1
Day 1 20 min easy/ recovery run
Day 2 10 min easy run, 10 min tempo run, 10 min easy run
Day 3 Cross train/ strength work
Day 4 10 min easy run, 5X (30 sec fast, 1 min slow), 10 min easy run
Day 5 Rest Day
Day 6 4 miles at easy pace
Day 7 Rest Day

WEEK 2
Day 1 20 min easy/ recovery run
Day 2 10 min easy run, 10 min tempo run,10 min easy run
Day 3 Cross train/ strength work
Day 4 10 min easy run, 5X (45 sec fast, 1 min slow), 10 min easy run
Day 5 Rest Day
Day 6 5 miles at easy pace
Day 7 Rest Day

WEEK 3
Day 1 20 min easy/ recovery run
Day 2 10 min easy run, 10 min tempo run, 10 min easy run
Day 3 Cross train/ strength work
Day 4 10 min easy run, 5X (1 min fast, 1 min slow), 10 min easy run
Day 5 Rest Day
Day 6 6 miles at easy pace
Day 7 Rest Day

WEEK 4
Day 1 20 min easy/ recovery run
Day 2 10 min easy run, 20 min tempo run,10 min easy run
Day 3 Cross train/ strength work
Day 4 10 min easy run, 20 min fartlek, 10 min easy run
Day 5 Rest Day
Day 6 7 miles at easy pace
Day 7 Rest Day

WEEK 5
Day 1 20 min easy/ recovery run
Day 2 10 min easy run, 2 X 15 min tempo run with a 5 min recovery, 10 min easy run
Day 3 Cross train/ strength work
Day 4 10 min easy run,5X(90sec fast, 1 min slow), 10 min easy run
Day 5 Rest Day
Day 6 8 miles at easy pace
Day 7 Rest Day

WEEK 6
Day 1 20 min easy/ recovery run
Day 2 10 min easy run, 2 X 15 min tempo run with a 5 min recovery, 10 min easy run
Day 3 Cross train/ strength work
Day 4 10 min easy run,8X(30sec fast up a hill, easy run down), 10 min easy run
Day 5 Rest Day
Day 6 5 miles at easy pace
Day 7 Rest Day

WEEK 7
Day 1 20 min easy/ recovery run
Day 2 10 min easy run, 2 X 15 min tempo run with a 3 min recovery, 10 min easy run
Day 3 Cross train/ strength work
Day 4 10 min easy run, 5X (2 min fast, 1 min slow), 10 min easy run
Day 5 Rest Day
Day 6 9 miles at easy pace
Day 7 Rest Day

WEEK 8
Day 1 20 min easy/ recovery run
Day 2 10 min easy run, 25 min tempo run, 10 min easy run
Day 3 Cross train/ strength work
Day 4 10 min easy run, 30 min fartlek, 10 min easy run
Day 5 Rest Day
Day 6 10 miles at easy pace
Day 7 Rest Day

WEEK 9
Day 1 30 min easy/ recovery run
Day 2 10 min easy run, 30 min tempo run, 10 min easy run
Day 3 Cross train/ strength work
Day 4 10 min easy run, 8X (2 min fast, 1 min slow), 10 min easy run
Day 5 Rest Day
Day 6 11 miles at easy pace
Day 7 Rest Day

WEEK 10
Day 1 30 min easy/ recovery run
Day 2 10 min easy run, 30 min tempo run, 10 min easy run
Day 3 Cross train/ strength work
Day 4 10 min easy run, 8X (2 min fast, 1 min slow), 10 min easy run
Day 5 Rest Day
Day 6 11 miles at easy pace
Day 7 Rest Day

WEEK 11
Day 1 30 min easy/ recovery run
Day 2 10 min easy run, 30 min tempo run, 10 min easy run
Day 3 Cross train/ strength work
Day 4 10 min easy run, 8X (2 min fast, 1 min slow), 10 min easy run
Day 5 Rest Day
Day 6 11 miles at easy pace
Day 7 Rest Day

WEEK 12
Day 1 20 min easy/ recovery run
Day 2 Rest Day
Day 3 40 min easy run
Day 4 Rest Day
Day 5 15 min easy run in race kit
Day 6 Rest Day
Day 7 Run Day
 

For more information on training please check the links below:

http://bit.ly/1puFNTS

http://bit.ly/1SwlGAl