LA Half Marathon - Run/Walk Schedule
Week #1
Miles 5.5
Your goal is just to get the body use to running. Below is the suggested run/walk intervals. Don't worry about intensity. When running just keep easy, even if it's just a fast walk we will take it! W = Walk, R = Run, M= Mile
MONDAY
W 1/4m, R 1/4m, W 1/4m, R 1/4m
TUESDAY
W 1/2m, R 1/4m, W 1/2m, R 1/4m
WEDNESDAY
OFF
THURSDAY
R 1/4m, W 1/4m, R 1/2m, W 1/4m, R 1/4m
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
W 1/4m, R 1/4m, W 1/4m, R 1/4m, W 1/4m, R 1/4m
SUNDAY
DAY OFF
Week #3
Miles 10
We continue to add a little more distance to the schedule this week. Below is the suggested run/walk intervals. Don't worry about intensity. When running just keep easy, even if it's just a fast walk. If you want to just walk that's fine too W = Walk, R = Run, M= Mile
MONDAY
W 1/2m, R 1/4m, W 1/4m, R 1/2, walk 1/2, walk 1/2
TUESDAY
W 1/2m, R 1/4m, W 1/2m, R 1/4m, W 1/2m, R 1/4m
WEDNESDAY
OFF
THURSDAY
R 1/4m, W 1/4m, R 1/2m, W 1/4m, R 1/4m, W 1/2m, R 1/2m
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
W 1/4m, R 1/2m, W 1/4m, R 1/2m, W 1/4m, R 1/2m, W 1/2m.
SUNDAY
DAY OFF
Week #4
Aug 1st-7th
Below is the suggested run/walk intervals. Don't worry about intensity. When running just keep easy, even if it's just a fast walk. If you want to just walk all of it, that's fine too W = Walk, R = Run, M= Mile
MONDAY
Walk 1/2 mile, run 1/2 mile, walk 1/2 mile, run 1/2 mile,
TUESDAY
Walk 1/2 m, run 1/2 mile, walk 1/4 mile, run 1/2 mile, walk 1/4 mile, run 1/2 mile.
WEDNESDAY
OFF
THURSDAY
4 x (run 1/4 mile, walk 1/4 mile)
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
W 1/4m, R 1/2m, W 1/4m, R 1/2m, W 1/4m, R 1/2m, W 1/2m, run 1/2 mile, walk 1/2 mile.
SUNDAY
DAY OFF
Week #5
Aug 8th-14th
MONDAY
Run 1/2 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile.
TUESDAY
Run 1 mile, walk 1/2 mile, Run 1 mile, walk 1/2 mile
WEDNESDAY
OFF
THURSDAY
Run 1/2 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile, run 1/4 mile, walk 1/4 mile, run 1/4 mile, walk 1/4 mile
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
4 x (Run 1/2 mile, walk 1/2 mile)
SUNDAY
DAY OFF
Week #6
Aug 15th - 21st
MONDAY
Run 1/2 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile.
TUESDAY
On a moderately steep grade/hill walk the following:
Run 400 meters up and walk easily 400 meters down
Do this for 40 min total
WEDNESDAY
OFF
THURSDAY
Run 1 mile, walk 1 mile, run 1 mile, walk 1/2 mile, run 1/2 mile
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
Walk 1 mile, Run 1 mile, Walk 1 mile, Run 1 Mile, Walk 1 Mile, Run 1 Mile
SUNDAY
DAY OFF
Week # 7
Aug 22nd - 28th
MONDAY
Run 1/2 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile.
TUESDAY (speedwork)
warm-up 1/2 mile easy walking
10 x (1/4 mile run, walk 1/4 mile)
cool-down 1/2 mile walk
WEDNESDAY
OFF
THURSDAY
Run 1 mile, walk 1/2 mile, run 1 mile, walk 1/2 mile, run 1 mile
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
Run 1 mile, Walk 1 mile, Run 1 Mile, Walk 1 Mile, Run 1 Mile, walk 1 Mile, Run 1 Mile
SUNDAY
DAY OFF
Week # 8
Aug 29th - Sept 4th
MONDAY
Run 1 mile, walk 1/2 mile, run 1 mile, walk 1/2 mile
TUESDAY (speedwork)
warm-up 1/2 mile easy walking
10 x 200m with a 200m walk between
cool-down 1/2 mile walk
WEDNESDAY
OFF
THURSDAY
Run 1 mile, walk 1/2 mile, run 1 mile, walk 1/2 mile, run 1 mile
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
Run 1 mile, Walk 1/2, Run 1 Mile, Walk 1/2 mile, Run 1 Mile, walk 1/2 mile, Run 1 Mile, walk 1/2 mile, Run 1 mile.
SUNDAY
DAY OFF
Week # 9
Sept 5th - Sept 11th
MONDAY
Run 1 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile, run 1 mile.
TUESDAY (speedwork)
warm-up 1/2 mile easy walking
8 x 400m run at 80-85% with a 400m walk between
cool-down 1/2 mile walk
WEDNESDAY
OFF
THURSDAY
Run 1 mile, walk 1/2 mile, run 1 mile, walk 1/2 mile, run 1 mile
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
Run 1 mile, Walk 1/2, Run 1 Mile, Walk 1/2 mile, Run 1 Mile, walk 1/2 mile, Run 1 Mile, walk 1/2 mile, Run 1 mile, walk 1/2 mile, run 1 mile.
SUNDAY
DAY OFF
Week # 10
Sept 12th - Sept 18th
MONDAY
Run 1 mile, walk 1/2 mile, run 1 mile, walk 1/2 mile.
TUESDAY (speed work)
warm-up 1/2 mile easy walking
5 x 800m run at 85% with a 400m walk between
cool-down 1/2 mile walk
WEDNESDAY
OFF
THURSDAY
Run 1 mile, walk 1 mile, run 1 mile, walk 1 mile.
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
Run 1 mile, Walk 1/2 mile, Run 1 mile, walk 1/2 mile, run 1 mile, walk 1/2 mile, run 1 mile, walk 1 mile, run 1 mile, walk 1 mile, run 1 mile.
SUNDAY
DAY OFF
Week # 11
Sept 19th - Sept 25th
MONDAY
Run 1 mile, walk 1 mile, Run 1/2 mile, walk 1/2 mile
TUESDAY (speed work)
warm-up 1/2 mile easy walking
8 x 400m run at 85% with a 400m walk between
cool-down 1/2 mile walk
WEDNESDAY
OFF
THURSDAY
Run 1 mile, walk 1/2 mile, Run 1 mile, walk 1/2 mile, Run 1 mile
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
Run 1 mile, walk 1 mile, Run 1 mile, walk 1 mile, run 1 mile, walk 1 mile, run 1 mile, walk 1 mile, run 1 mile
SUNDAY
DAY OFF
Week #12
Sept 26th - Oct 2nd
MONDAY
Run 1/2 mile, walk 1/2 mile, run 1 mile, walk 1/2 mile, run 1 mile
TUESDAY (hills)
warm-up 1/2 mile easy walking
On a steep hill (or on a treadmill with an incline of 6 +)
Run 1 min 30 sec at 75-80% effort up the hill and then walk down easy
Do this for a total of 35 minutes (keep the watch going the whole time)
If on a treadmill walk at an incline of .5 for 2:30 between each hill repeat.
cool-down 1/2 mile walk
WEDNESDAY
OFF
THURSDAY
Run 1 mile, walk 1/2 mile, Run 1 mile, walk 1/2 mile, Run 1 mile
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
Run 1 mile, walk 1 mile, Run 1 mile, walk 1 mile, Run 1 mile, walk 1 mile, Run 1 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile, run 1/2 mile.
SUNDAY
DAY OFF
Week #13
Oct 3rd - Oct 9th
MONDAY
Run 1 mile, walk 1 mile, Run 1 mile
TUESDAY (speed work)
on a track or treadmill (or any marked surface)
warm-up run 1/2 mile and then rest for 3:00 easy
Run 8 x 1/4 mile (400m) at 80-85% effort with 3min easy walking between
cool-down 1/2 mile walk
WEDNESDAY
OFF
THURSDAY
Run 1/2 mile, walk 1/2 mile, run 1 mile, walk 1/2 mile, run 1/2 mile.
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
Run 1 mile, walk 1 mile, run 1 mile, walk 1 mile, run 1/2 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile, run 1 mile, walk 1 mile, run 1 mile.
SUNDAY
DAY OFF
Week #14
Oct 10th - Oct 16th
MONDAY
Run 1 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile, run 1/2 mile.
TUESDAY (hills)
on a moderately steep hill or on the treadmill with an incline of 5 or greater
warm-up run 1/2 mile easy
Run 6 x 2:00 up the hill at 85% effort and then jog down easy between each hill (about 3:00 if you are on a treadmill)
cool-down walk 1/2 mile
WEDNESDAY
OFF
THURSDAY
Run 1/2 mile, walk 1/2 mile, run 1 mile, walk 1/2 mile, run 1/2 mile
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
Run 1 mile, walk 1 mile, run 1 mile, walk 1 mile, run 1/2 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile, run 1 mile, walk 1 mile, run 1 mile, walk 1 mile, run 1 mile.
SUNDAY
DAY OFF
Week #15
Oct 17th - Oct 23rd
MONDAY
Run 1 mile, walk 1 mile, run 1 mile
TUESDAY (speed work - on a track or a treadmill or any marked surface)
warm-up 1/2 mile walking
Then run 8 x 400m with 400m walk between each
cool-down 1/2 mile walking
WEDNESDAY
OFF
THURSDAY
Run 1 mile, walk 1/2 mile, run 1 mile
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
Run 1 mile, walk 1 mile, run 1 mile, walk 1 mile, run 1 mile.
SUNDAY
DAY OFF
Week #16
Oct 24th - Oct 30th
MONDAY
Run 1 mile, walk 1/2 mile, run 1/2 mile
TUESDAY
Run 1/2 mile, walk 1/2 mile, run 1/2 mile, walk 1/2 mile
WEDNESDAY
OFF
THURSDAY
Run 1 mile, walk 1 mile
FRIDAY
Run/Walk - OFF
SATURDAY (LONG RUN)
Easy shake-out/stretch with coaches
SUNDAY
Race Day 13.1
We will have two schedules for those following the run/walk schedule to follow on race-day (these will be distributed at the coaches breakfast)
