This is the last week of  the optional “pre-training” phase.  Starting next week, I will begin to incopertae the heart rate monitor into training so if you haven’t determined your max heart rate, please do so this week.  Also, start wearing your monitor this week just to get an idea of what your heart rate during your runs is. This will help you adjust once I post the different zones of training.

Week 4 of training (17 weeks until race day)

Monday: Max heart rate workout: (Optional) (or a 45 min easy run)
Easy 15 min warm up
find a hill 200-300 m long. Sprint up and jog back down and repeat 5 times. Your highest heart rate will be very close to max heart rate (MHR)
cool down 10 min
Tuesday: 45-60 min of easy cross training ( I will do a 45 min bike ride followed by a 15 min brick run)

Wednesday: 45 min easy run

Thursday: 45 min easy run

Friday: 45-60 min of cross training

Sat: 80 min easy run

Sunday: off

Week 3 of Half marathon training

Monday: 3 mi easy run

Tuesday: 3 mile easy run

Wednesday: off or 30-45 min of cross training

Thursday: 2 mi easy run

Friday: off

Saturday: 4 mile easy run

Sun: off or 30 min of cross training
*it is also important to incorporate some sort of core and strength training into your training as well as stretching.