Week 2:Monday: Treadmill Workout
0-5 warm-up (walk 3.5)
5-15 Light Jog (you should be able to carry on a conversation)
15-16 Sprint (you shouldn't be able to talk or even think about anything else)
16-17 Rest (jump off on the rails)
17-18 Sprint
18-19 Rest
19-20 Sprint
20-21 Rest
21-22 Sprint
22-23 Rest
23-27 Light Jog
27-32 cool-down (walk 3.5)
Tuesday: Crossfit (you can do any type of cross training- this is optional)
Wednesday: Jogging Trail
15 min light jog (you should be able to carry on a conversation, no problem)
12 min run (when you try to talk- it's quite choppy)
3 min all out run as hard as you can (you shouldn't be able to do anything but try to breath)
3-5 min cool down by brisk walking
Thursday: Crossfit/Cross training (I'm into crossfit these days so I will be doing crossfit on Cross Training days
Friday: Crossfit/Cross Training
Saturday: Take it to the streets
Long Run- 6 Miles (this is 1 mile longer than last week)
Sunday: Rest & Meal Prep
whoo-hoo! week 2 down! 14 more to go!
Post your progress below in the comments :)
I am 16 weeks out from running a half marathon. Today I have began training! Below is what week 1 looks like for me. I'm not posting my intensity because each individual should work at their own level of intensity- my sprint may be slower than your sprint- I don't want to hold you back :) Feel free to join me!
Week 1:
Monday: Treadmill Workout
0-5 warm-up (walk 3.5)
5-15 Light Jog (you should be able to carry on a conversation)
15-16 Sprint (you shouldn't be able to talk or even think about anything else)
16-17 Rest (jump off on the rails)
17-18 Sprint
18-19 Rest
19-20 Sprint
20-21 Rest
21-22 Sprint
22-23 Rest
23-27 Light Jog
27-32 cool-down (walk 3.5)
Tuesday: Crossfit (you can do any type of cross training- this is optional)
Wednesday: Jogging Trail
10 min light jog (you should be able to carry on a conversation)
15 min run (chop talk is the extent of your conversation)
10 min light jog
Thursday: Crossfit/Cross training (I'm into crossfit these days so I will be doing crossfit on Cross Training days
Friday: Crossfit/Cross Training
Saturday: Take it to the streets
Long Run- 5 Miles
Sunday: Rest & Meal Prep
whoo-hoo! week 1 down! 15 more to go!
