i signed up for the miami half marathon a few months back and needless to say i need to get on it. thanks to my trainer pal gloria i got a game plan. not sure i'll pull of all of this but i'll sure try. wish me luck.
Do 30 minutes. Pick an activity that elevates your heart rate, such as biking, swimming, power walking, or using the elliptical.
TT: Time Trial
Warm up for one mile, running at a very easy pace. Then time yourself at
a comfortably fast pace (not all-out) for two miles. Note your time and
try to beat it at your next time trial.
R&R Run: Rest & Recovery Run
Run three to four miles at an easy pace. Every fourth week will be for recovery--a rejuvenating time to scale back intensity.
INT: Intervals, 3.5 Miles
Run one mile easy, then for the next two miles, alternate either one
minute of harder effort with one minute of easy recovery jogging or two
minutes of harder effort with one minute of jogging. Cool down with half
a mile at an easy pace.
T: Tempo Runs, 3–4 Miles
Get ready to pick up the pace (you can talk, but no more than a few
words at a time) for a portion of your workout. Do one mile at your
normal pace, then add the tempo somewhere in the middle. Finish at your