Half-Marathon Run: Week 11

This week, let your body recover from speed and hill work and focus on edging up your distance instead.

By Alyssa Shaffer
woman running picture

Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.

We’re taking a break from speed and hill intervals this week to allow your body time to recover — and to help you get ready for the increased mileage of your training plan. In fact, your long run this week edges up to 8 miles; by now you should be able to comfortably cover this distance and finish feeling strong. Remember to keep your intensity at a level you can handle, and don’t forget to cross train on at least two of your "off" days.

Week 11 Training Calendar

Total weekly distance: 18 miles

Monday Off
Tuesday Run 4 miles (80% intensity; you can speak in short words)
Wednesday Off
Thursday Run 6 miles (75% intensity; you can speak in short phrases)
Friday Off
Saturday Run 8 miles (70% intensity; you can speak in sentences)
Sunday Off

NEXT: WEEK 12

PREVIOUS: WEEK 10

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Originally published on MORE.com, January 2009.

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