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LA Half Marathon - Beginner Schedule

Week #1

9.5 Miles

Begin to add in the drills from the video. You can start by working on 2-3 per session. Also, keep your focus on good running form and cadence check. Focus on shortening your stride, picking up your heels and landing on your midfoot. Do several cadence checks throughout your run and shoot for 45 right foot strikes in 30 seconds. Try to run dirt or hard packed when possible. If running on a treadmill keep the incline 1-2%. Avoid to much concrete and to hilly a course at this point.

Please review the video before each session - CADENCE

MONDAY
2 miles easy zone 1

TUESDAY
2.5 miles easy zone 1

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY
2 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
3 miles easy zone 1

SUNDAY
Day Off

Week #3

14.0 Miles

This is the last week of the intro to the base phase. Make sure to adhere to the schedule and keep it easy. Next week we will introduce some faster stimulus.

MONDAY
2.5 miles easy zone (start zone 1 for the first 1 mile, then move to upper end of zone 2 for 1 mile and finish last .5 in zone 1 to lower end of zone 2)

TUESDAY
3.5 miles easy zone 1

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY
3 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
5 miles easy zone 1
Make sure to hydrate and eat before your long runs

SUNDAY
Day Off

Week #4

Aug 1st-7th

We are transitioning from the base phase this week and so we will add a little fartlek run this week. Make sure to watch the video for week #4 to see an explanation of how to do a fartlek workout. This is a fun workout and will help prepare you for the speed-work ahead.

MONDAY
3 miles easy zone 1

TUESDAY
warm-up 1/2 mile
Then 1 min on/3 min off (do this 6 x)
cool-down 1/2 mile
Approx total = 4 miles

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY
3.5 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
6 miles easy zone 1 (Go very slow the first 2 miles)
Make sure to hydrate and eat before your long runs

SUNDAY
Day Off

Week #5

Aug 8th-14th

MONDAY
3 miles easy zone 1

TUESDAY
warm-up 10 min easy
Then 2 x :30 sec on, 2 min off, 2 x :1:00 on, 3 min off, 2 x :45 sec on, 2 min off.
on = 85%, off = 60%
cool-down 1/2 mile
Approx total = 5 miles

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY
3.5 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
7 miles easy zone 1

SUNDAY
Day Off

Week #6

Aug 15th - 21st

MONDAY
3.5 miles easy zone 1

TUESDAY
warm-up 10 min easy
On a moderatley steep hill/grade run the following:

From the bottom of the hill run 2:00 up the hill at 85% effort and then jog easy on the way back down to the bottom. Repeat this for 30 min total

cool-down 10 min easy
Approx total = 5 miles

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY
4 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
8 miles easy zone 1

SUNDAY
Day Off

Week #7

Aug 22nd - 28th

MONDAY
4 miles easy zone 1

TUESDAY
On a track, treadmill, marked path or using GPS
warm-up 10 min easy
8 x 1/4 mile (400m) at 85% with 1:30 easy recovery jog
cool-down 10 min easy

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY
3 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
7 miles easy zone 1 (this is a recovery week so we will keep it shorter)

SUNDAY
Day Off

Week #8

Aug 29th - Sept 4th

MONDAY
4 miles easy zone 1

TUESDAY
On a track, treadmill, marked path or using GPS
warm-up 10 min easy
10 x 200m at 85% with 1:00 easy recovery jog between
cool-down 10 min easy

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY
3 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
8 miles easy zone 1

SUNDAY
Day Off

Week # 9

Sept 5th - Sept 11th

MONDAY
3.5 miles easy zone 1

TUESDAY
On a track, treadmill, marked path or using GPS
warm-up 10 min easy
8-10 x 400m at 85% with 1:30 easy recovery jog between
cool-down 10 min easy

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY
4 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
9 miles easy zone 1

SUNDAY
Day Off

Week # 10

Sept 12th - Sept 18th

MONDAY
3 miles easy zone 1

TUESDAY
(Tempo run) ** see video main page**
warm-up 10 min easy
4 mile tempo run (sustained effort of 85% for the full 4 miles)
cool-down 10 min easy

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY
3.5 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
10 miles easy zone 1

SUNDAY
Day Off

Week #11

Sept 19th - Sept 25th

MONDAY
3 miles easy zone 1

TUESDAY
Hills

warm-up drills and an easy 5 min of running.
On a steep incline/hill run from the bottom to the top at 85% effort (should be at least 2:00 long) and then jog down for an easy recovery. Do this for a total of 30 min
cool-down 10 min easy

note: the steeper the hill the better. You can also replicate this on the treadmill with an incline of 7 or better and a 3 min easy jog at .5 incline between.

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY
4 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
9 miles easy zone 1

SUNDAY
Day Off

Week #12

Sept 26th - Oct 2nd

MONDAY
2 1/2 miles easy zone 1

TUESDAY
Intervals

warm-up drills and an easy 5 min of running.
On a track/treadmill or any marked surface
5 x 800m at 85% with 2:00 recovery easy
cool-down 10 min easy

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY
4 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
10 miles easy zone 1

SUNDAY
Day Off

Week #13

Oct 3rd - Oct 9th

MONDAY
3 miles easy zone 1

TUESDAY
(Tempo run)
warm-up 10 min easy
5 mile tempo run (1 mile at 80%, then 4 miles at 85%)
This should be hard and you should be uncomfortable when running the last 4 miles
cool-down 10 min easy

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY 3.5 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
11 miles easy zone 1

SUNDAY
Day Off

Week #14

Oct 10th - Oct 16th

MONDAY
3 miles easy zone 1

TUESDAY
Speed work (on a track, treadmill, or any marked surface)
warm-up 10 min easy
2 x 400 with 1:30 recovery jog, 2 x 800 with 2:00 recovery jog, 2 x 400 with 1:30 recovery
These should all be 85% effort
cool-down 10 min easy

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY 4 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
10 miles easy zone 1

SUNDAY
Day Off

Week #15

Oct 17th - Oct 23rd

MONDAY
3 miles easy zone 1

TUESDAY
Tempo run
warm-up 10 min easy
5 mile tempo run (sustained effort of 85%)
cool-down 10 min easy

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY 3 miles easy zone 1

FRIDAY
Day Off or Yoga Class or stretch for 30 minutes.

SATURDAY (LONG RUN)
8 miles easy zone 1

SUNDAY
Day Off

Week #16

Oct 24th - Oct 30th

MONDAY
2 miles easy zone 1

TUESDAY
speed work
warm-up 10 min easy
6 x 200 (no faster than 85% effort) with 200 recovery jog betwen.
cool-down 10 min easy

WEDNESDAY
OFF or x-train. Can be weights, yoga, swimming, cycling or group fitness.

THURSDAY 2 miles easy zone 1

FRIDAY
Easy 1 1/2 miles or off

SATURDAY
Stretch and shakeout with coaches

SUNDAY
Race 13.1 miles