On Sunday, I highly recommend a brisk walk, as runners simply feel better come Monday after a brisk 60- to 75-minute walk. This is a great time to walk with a friend, push your kid in a stroller or take an energetic dog around the park. You'll get blood to muscle tissue that has some microtears and you'll gently strengthen your lower body without the impact of running.
You could take this schedule and move everything back a day—workout on Wednesday and long run on Sunday. The reason I don't like that is because when the long run is done on Saturday morning, it frees up the rest of the weekend. You may hear of people doing their long runs on Sundays, but most of those runners are doing workouts on Tuesdays and Fridays, so they run their easy run on Saturdays, then their long run on Sundays. I like the Tuesday/Saturday workouts for busy people—this schedule has worked well for so many of my clients.
Half Marathon Training Sample Workouts
For all of the following workouts, make sure to include at least 10 to 20 minutes to warm up—include dynamic movements and easy jogging—as well as 15 to 20 minutes to cool down. You can complete easy jogging, a few general strength exercises and some active isolated stretches after the workout.
A 12-week half marathon training program is ideal because it allows you to progress through the following series of workouts at a slower pace; this will give your body more time to adapt. If you have 12 weeks to train for your goal half marathon, start your Tuesday speedwork with fartlek runs.
More: 6 Fartlek Workouts for 3 Training Phases
Fartlek means "speed play." You simply play with the pace during the run. Complete the "on" portion at a challenging, but controlled pace, followed by the "steady" portion at a pace that is faster than your easy running pace.
This workout teaches you where your aerobic threshold is: If you run the "on" portion too fast, then you'll have to slow to a jog on the "steady" portion, which is not the point of the workout.
On the first week, you can do three minutes on, two minutes steady. Complete between six and eight sets, so the fartlek portion of the workout should last between 30 and 50 minutes.
Do the same workout the second week, then on week three, complete four minutes on, one minute steady.
More: Beat the Competition at Your Next Race With Fartlek Workouts
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