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Canyonlands Half Marathon Program
A downloadable pdf version is available here: Canyonlands Half Marathon Program
| Week # | Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Totals |
| 1 | 12/11-12/17 | Rest | 4 miles | Fartlek Run
4 miles w/6×30 sec. @ 10k pace |
3 miles | 5 miles w/8×8-sec. hill sprint | Rest | 7 miles | 23 miles |
| 2 | 12/18-12/24 | Rest | 4 miles | Fartlek Run
5 miles w/10x100m strides |
3 miles | 4 miles w/8×8-sec. hill sprint | Rest | 8 miles | 24 miles |
| 3 | 12/25-12/31 | Rest | 4 miles | Fartlek Run
5 miles w/6×40 sec. @ 10k pace |
3 miles | 5 miles w/6×10-sec. hill sprint | Rest | Progression Run
9 miles w/last 10 min. moderate |
26 miles |
| 4 | 1/1-1/7 | Rest | 4 miles | 3-4 mi. Hill Repetitions
-1 mile easy -6×45 sec. uphill @ 5k effort w/jog-back recovery -1 mile easy |
4 miles | 6 miles w/6×10-sec. hill sprint | Rest | Progression Run
3 miles easy 4 miles moderate 3 miles easy |
28 miles |
| 5 | 1/8-1/14 | Rest | 4 miles | 6 miles w/10x400m @5k race pace | 4 miles | 6 miles w/8×10-sec. hill sprint | Rest | Long Run
11 miles |
31 miles |
| 6 | 1/15-1/21 | Rest | 5 miles | 6 mile Ladder Intervals
-2 miles easy -2 miles w/1 min., 2 min., 3 min., 2 min., 1 min., 2 min., 1 min. @ 5k pace w/400m active recoveries -2 miles easy |
3 miles | 5 miles w/8×10-sec. hill sprint | Rest | Progression Run
2 miles easy 6 miles moderate 2 miles easy |
29 miles |
| 7 | 1/22-1/28 | Rest | 3 miles | 3 miles | 5-6 mi. Hill Repetitions
-2 miles easy -8×1 min. uphill @ 5k effort w/jog-back recovery -2 miles easy |
5 miles w/8×10-sec. hill sprint | Rest | Progression Run
10 miles w/last 5 min. hard |
27 miles |
| 8 | 1/29-2/4 | Rest | 3 miles | 6-7 mile Threshold Run
-2 miles easy -2×2 miles @ half-marathon pace w/4 min. active recovery -2 miles easy |
3 miles | 4 miles w/8×10-sec. hill sprint | Rest | Progression Run
8 miles w/last 10 min. hard |
25 miles |
| 9 | 2/5-2/11 | Rest | 3 miles | 5-6 mi. Hill Repetitions
-2 miles easy -8×1 min. uphill @ 5k effort w/jog-back rec. -2 miles easy |
4 miles | 4 miles w/6×10-sec. hill sprint | Rest | Progression Run 10 miles w/last 15 min. moderate | 27 miles |
| 10 | 2/12-2/18 | Rest | 3 miles | 6-7 mile Threshold Run
-2 miles easy -2×3 miles @ half-marathon pace w/30 sec. active recovery -1 mile easy |
3 miles | 5 miles w/6×10-sec. hill sprint | Rest | Progression Run 11 miles w/last 20 min. moderate | 29 miles |
| 11 | 2/19-2/25 | Rest | 3 miles | 6-7 mile Speed Intervals
-2 mile easy -6x800m @ 5k pace w/2 min. active recovery -1 mile easy |
3 miles | 4 miles w/8×10-sec. hill sprint | Rest | Long Run
10 miles |
27 miles |
| 12 | 2/26-3/3 | Rest | 6-7 mile Speed Intervals
-2 mile easy -5x1000m @ 5k pace w/90 sec. rec. -1 mile easy |
2 miles | 3 miles | 8 mi. Threshold Run
-2 miles easy -5 miles @ half-marathon pace -1 mile easy |
Rest | Progression Run 12 miles w/last 15 min. moderate | 32 miles |
| 13 | 3/4-3/10 | Rest | 3 miles | 5-6 mile Speed Intervals
-2 mile easy -2×6 min. @ 5k pace w/3min. active recovery -1 mile easy |
3 miles | 3 miles w/4×10 sec. hill sprint | Rest | Progression Run
7 miles w/last 10 min. moderate |
22 miles |
| 14 | 3/11-3/17 | Rest | 4 miles | 5 mile Race Pace
-1 mile easy -2×1 mile @ half mara pace w/3min. recovery -1 mile easy |
4 miles w/2×10 sec. hill sprint | 2 miles | Rest | Canyonlands (Moab) Half Marathon |
