CAT Half
Half MarathonModerate
- Weeks
- 13
- Runs/wk
- 4
- Peak km
- 41
For a 2:30 half
Schedule
Week 134.1 km
Mon
Race pace8 km
Tue
Long11.3 km
Wed
Cross-train
Also run easy 5K
Thu
Tempo10 km
With hills
Fri
Cross-train
Sat
Walk4.8 km
SunRest
Week 233.3 km
Mon
Race pace6.4 km
@ 12:00 pace
Tue
Long12.1 km
@12:30 pace
Wed
Cross-train
20 to 30 min workout
Thu
Tempo10 km
@ 12:00 pace
Fri
Cross-train
20 to 30min workout
Sat
Easy4.8 km
Walk/jog
SunRest
Week 333.3 km
Mon
Race pace6.4 km
@11:45 pace
Tue
Long12.1 km
@12:30 pace
Wed
Cross-train
20 to 30 min workout
Thu
Tempo10 km
@12:00 pace
Fri
Cross-train
Sat
Easy4.8 km
Walk/jog
SunRest
Week 433.3 km
Mon
Race pace6.4 km
@11:30 pace
Tue
Long12.1 km
@12:30 pace
Wed
Cross-train
Thu
Tempo10 km
@12:00 pace
Fri
Cross-train
Sat
Easy4.8 km
Walk/jog
SunRest
Week 529.3 km
Mon
Race pace6.4 km
@11:00 pace
Tue
Long12.9 km
@12:30 pace
Wed
Cross-train
Thu
Tempo10 km
@12:00 pace
Fri
Cross-train
Sat
RaceRace
In 68 min
SunRest
Week 635.4 km
Mon
Race pace8 km
@11:30
Tue
Long14.5 km
@12:30 pace
Wed
Cross-train
Thu
Tempo8 km
@11:00
Fri
Cross-train
Sat
Easy4.8 km
Walk/jog
SunRest
Week 734 km
Mon
Race pace8 km
@12:00 pace
Tue
Long16.1 km
@12:30
Wed
Cross-train
Thu
Tempo5 km
@10:30 pace
Fri
Cross-train
Sat
Easy4.8 km
Walk/run
SunRest
Week 837 km
Mon
Race pace8 km
@12:00 pace
Tue
Long17.7 km
@12:30 pace
Wed
Cross-train
Thu
Tempo6.4 km
@10:30 pace
Fri
Cross-train
Sat
Easy4.8 km
Walk/run
SunRest
Week 938.6 km
Mon
Race pace6.4 km
@11:45 pace
Tue
Long19.3 km
@12:30 pace
Wed
Cross-train
Thu
Tempo8 km
@11:00 pace
Fri
Cross-train
Sat
Easy4.8 km
Walk/jog
SunRest
Week 1040.2 km
Mon
Race pace6.4 km
@11:45 pace
Tue
Long19.3 km
@12:30 pace
Wed
Cross-train
Thu
Tempo9.7 km
@11:00 pace
Fri
Cross-train
Sat
Easy4.8 km
Walk/run
SunRest
Week 1141 km
Mon
Race pace6.4 km
@11:45 pace
Tue
Long20.1 km
@12:30
Wed
Cross-train
Thu
Tempo9.7 km
@11:00 pace
Fri
Cross-train
Sat
Easy4.8 km
Walk/run
SunRest
Week 1230.9 km
Mon
Race pace6.4 km
@12:00 pace
Tue
Long10 km
65 min
Wed
Cross-train
And 5k at 12:00 pace
Thu
Tempo9.7 km
@11:00 pace
Fri
Cross-train
Sat
Easy4.8 km
Walk/run
SunRest
Week 1317.7 km
Mon
Race pace6.4 km
@12:00 pace
Tue
Race pace6.4 km
@11:00
WedRest
Thu
Tempo4.8 km
@12:00
FriRest
Sat
RaceRace
SunRest