Boulder Half
Half MarathonModerate7 weeks
Injury free half
Schedule
Week 1
Mon
Long
6 miles
Tue
Tempo
3 miles
Thu
Hills
2 miles
Thu
Cross-train
Sat
Long
5 miles
Week 2
Mon
Long
7 miles
Tue
Tempo
3 miles
Thu
Cross-train
Thu
Intervals
16 x 200m
Sat
Long
5 miles
Week 3
Mon
Long
8 miles
Tue
Tempo
3 miles
Thu
Hills
2 miles
Thu
Cross-train
Sat
Long
5 miles
Week 4
Mon
Long
9 miles
Tue
Tempo
3 miles
Thu
Cross-train
Thu
Intervals
8 x 400m
Sat
Long
5 miles
Week 5
Mon
Long
10 miles
Tue
Tempo
3 miles
Thu
Cross-train
Thu
Hills
2 miles
Sat
Long
5 miles
Week 6
Mon
Long
11 miles
Tue
Tempo
3 miles
Thu
Intervals
16 x 200m
Thu
Cross-train
Sat
Long
5 miles
Week 7
Mon
Long
12 miles
Tue
Tempo
3 miles
Thu
Easy
3 miles
Sat
Easy
3 miles