Home Training Groups Half-Marathon Clinic
 

Store Address

207 Dundas Street
London, Ontario
N6A 1G4

Ph: (519) 672-5928
Fax: (519) 672-2761

Store Hours

Mon-Fri 9:30-8:00
Saturday 9:30-5:00
Sunday Noon-5:00


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Half Marathon Program 2014 PDF Print E-mail

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JANUARY 2015 – HALF MARATHON PROGRAM

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total



06

4K
5K
6K

07

OFF

08

5K
6K
7K

09

OFF

10

3K
4K
5K

11

5K
8K
12K


17K
23K

30K

12


CROSS
TRAIN

13

Speed Clinic or Medium run
5K to 7K

14


OFF

15

TEMPO
6K
7K
8K

16

OFF

17


3K
4K
5K

18


6K
9K
13K



20K
26K
33K


19

CROSS
TRAIN

20

Speed Clinic or Medium run
5K to 7K

21

OFF

22

TEMPO
7K
8K
10K

23

OFF

24

4K
5K
6K

25


7K
10K
14K



23K
29K
37K

26

CROSS

TRAIN


27

Speed Clinic or Medium run
6K to 8K

28

OFF

29

TEMPO
7K
8K
10K

30

OFF

31


4K
5K
6K




FEBRUARY 2015 – HALF MARATHON PROGRAM

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total







01

8K
12K
16K


25K
32K

40K

02

CROSS

TRAIN


03

Speed Clinic or Medium run
6K to 8K

04

OFF

05

TEMPO
7K
8K
10K

06

OFF

07

4K
5K
6K


08

8K
12K
16K


25K
32K

40K

09

CROSS
TRAIN

10

Speed Clinic or Medium run
6K to 8K

11

OFF

12

TEMPO
7K
8K
10K

13

OFF

14

4K
5K
6K

15



27K
33K

40K

16


CROSS
TRAIN

17

Speed Clinic or Medium run
6K to 8K

18


OFF

19

TEMPO
8K
10K
12K

20

OFF

21

5K
6K
7K


22

10K
14K
18K


29K
37K

45K

23

CROSS
TRAIN

24

Speed Clinic or Medium run
6K to 8K

25

OFF

26

TEMPO
8K
10K
12K

27

OFF

28

5K
6K
7K






MARCH 2015 – HALF MARATHON PROGRAM

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total







01

12K

16K
20K


31K
39K

47K

02

CROSS

TRAIN


03

Speed Clinic or Medium run
7K to 10K

04

OFF

05

TEMPO
8K
10K

12K

06

OFF

07

5K
6K
7K


08

14K

18K
22K


34K
42K
51K


09

CROSS
TRAIN

10

Speed Clinic or Medium run
7K to 10K

11

OFF

12

TEMPO
8K
10K

12K

13

OFF

14

5K
6K
7K

15

16K
20K
24K


36K
44K
53K


16


CROSS
TRAIN

17

Speed Clinic or Medium run
7K to 10K

18


OFF

19

TEMPO
8K
10K
12K

20

OFF

21

4K
6K
7K


22

EASY
12K
14K
16K


31K
38K
45K


23

CROSS
TRAIN

24

Speed Clinic or Medium run
7K to 10K


25

OFF

26


4K
5K

6K

27

OFF

28


5K
6K
7K


29


18K
22K
24K



34K
41K
47K


APRIL 2015 – HALF MARATHON PROGRAM

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total

30

CROSS

TRAIN


31

Speed Clinic or Medium run
7K to 10K

01

OFF

02

TEMPO
4K
5K
6K

03


04

OFF

05

20K
24K
26K


40K
46K
51K


06

CROSS
TRAIN

07

Speed Clinic or Medium run
7K to 10K

08

OFF

09

TEMPO
8K
10K
12K

10

OFF

11

5K
6K
7K

12

16K
18K
20K


36K
42K
49K


13


CROSS
TRAIN

14

Speed Clinic or Medium run
5K to 7K

15


OFF

16


4K
6K
8K

17

OFF

18


5K
6K
7K


19


12K
14K
16K



26K
32K
38K


20

CROSS
TRAIN

21

Medium run
5K to 7K


22

OFF

23

4K
5K
6K


24

OFF



25

EASY

3K
4K
5K


26




35K
38K
41K


DOWNTOWN 5K – Everyone is encouraged to run the DT 5K with a full warm-up and warm-down of between 4K to 5K each.

FOREST CITY ROAD RACES :Everyone is encouraged to run the Forest City Half Marathon or the 5k or 10k race
 

SPEED WORK - There is a separate clinic that you are encouraged to join. If you don’t join, then run up to the distance suggested or less at an upper tempo pace. If you do the clinic add your warm-up and warm-down into your total distance for the day.
Level 1 should do 5 to 8 minutes easy warm-up and warm-down. At least 1K for each.
Level 2 should do 8 to 10 minutes easy warm-up and warm-down. Up to 1.5K for each.
Level 3 should do 10 to 12 minutes easy warm-up and warm-down. Up to 2K for each.

TEMPO RUNS – During this run your goal is to run the out and back course at two different tempos. Go out at an easy to medium pace and return at an upper tempo pace. Your second half should be 1 to 3 minutes faster than your first half.

 
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