CAT Half
For a 2:30 half
Schedule
Week 1
5 miles
7 miles
Also run easy 5K
6.2 miles
With hills
3 miles
Week 2
4 miles
@ 12:00 pace
7.5 miles
@12:30 pace
20 to 30 min workout
10 km
@ 12:00 pace
20 to 30min workout
3 miles
Walk/jog
Week 3
4 miles
@11:45 pace
7.5 miles
@12:30 pace
20 to 30 min workout
10 km
@12:00 pace
3 miles
Walk/jog
Week 4
4 miles
@11:30 pace
7.5 miles
@12:30 pace
10 km
@12:00 pace
3 miles
Walk/jog
Week 5
4 miles
@11:00 pace
8 miles
@12:30 pace
10 km
@12:00 pace
Race
In 68 min
Week 6
5 miles
@11:30
9 miles
@12:30 pace
5 miles
@11:00
3 miles
Walk/jog
Week 7
5 miles
@12:00 pace
10 miles
@12:30
5 km
@10:30 pace
3 miles
Walk/run
Week 8
5 miles
@12:00 pace
11 miles
@12:30 pace
4 miles
@10:30 pace
3 miles
Walk/run
Week 9
4 miles
@11:45 pace
12 miles
@12:30 pace
5 miles
@11:00 pace
3 miles
Walk/jog
Week 10
4 miles
@11:45 pace
12 miles
@12:30 pace
6 miles
@11:00 pace
3 miles
Walk/run
Week 11
4 miles
@11:45 pace
12.5 miles
@12:30
6 miles
@11:00 pace
3 miles
Walk/run
Week 12
4 miles
@12:00 pace
10 km
65 min
And 5k at 12:00 pace
6 miles
@11:00 pace
3 miles
Walk/run
Week 13
4 miles
@12:00 pace
4 miles
@11:00
3 miles
@12:00
Race