Half-Marathon Training: Week 5

This week you’ll be running faster and for a little longer, but keeping your training at three days.

By Alyssa Shaffer
Runners road picture

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

This week you’re going both faster and a bit longer on one of the runs, but still keeping it to only three days. "To help you go faster, pump your arms a bit more vigorously, keeping your legs and arms in sync, and lift your heels a little higher," says Solkin. Try to keep all of your runs at least a 70 percent intensity; for one, make it a full 75 percent: You can speak just a few words at a time to your running buddy and are definitely breathing hard.

Total weekly distance: 7 miles

Week 5 Training Calendar

Monday Off
Tuesday Run 2 miles (70% effort)
Wednesday Off
Thursday Run 2 miles (75% effort)
Friday Off
Saturday Run 3 miles (70% effort)
Sunday Off

NEXT: WEEK 6

PREVIOUS: WEEK 4

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Originally published on MORE.com, January 2009.

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