[Peter Lee]

Hi all,

Once again we have a large number of Res Dogs registered for the Brooklyn Half Marathon on 5/18. Last year we followed some tailored speed workouts which received very positive feedback. This year we are taking things one step further and offering a guide for multiple training runs per week. The plan is meant as a guide and can be followed for someone running their first half marathon and just looking to cover the distance or someone with a specific time goal in mind.

A few things to note:
1. The general plan is laid out with some tempo (moderate effort) runs on Mondays, shorter, faster interval runs on Weds and longer runs on Saturdays.
2. While the Monday and Saturday runs highlighted call for specific paces through those runs you can of course just run your normal TRD running pace with typical groups. We will continue the same Monday pace groups, and on Saturdays will follow the same all-leave-together format.
3. If you are planning to speed up on a Monday or Saturday run just let those you’re running alongside know, it’s possible they’ll be planning the same thing and you will have company for your faster running.
4. Recommend an additional 1-3 days a week of easy running but don’t increase anymore than one day per week. Ie, if you’re currently running 3x/week, you can add a 4th day of easy running. Don’t immediately start running 6x/week.
5. Also recommend not increasing mileage too quickly. Weekly mileage should not increase by more than about 10% per week. Ie, if you’re currently running 20 miles a week you should not start running 40 next week.
6. While this plan is fairly detailed it is meant as a guide, you do not need to follow every workout 100%. Do what works for you.
7. Have fun!

As always please reach out to me or any of the other speed leaders if you have any questions.

Happy running!

Pete
peter.lee3231@gmail.com

Week 1

Wednesday 3/27 – Intervals
A: 3-4x 800m hard effort on 400m jog or 2’ standing recovery (SR)
B: 4x 800m @ 10k pace on 400m jog, 4x 400m @ 5k pace on 200m jog

Saturday 3/30 – Distance
A: Saturday morning run (5 miles) with 3 miles before
B: Saturday morning run (5 miles) with 7 miles before

Week 2
Monday 4/1– Tempo
A: Monday Night Run – Normal pace group: fast finish last 1-2 miles
B: Monday Night Run – Normal pace group: first mile w/ group speed up ~ 10” per mile; last mile @ HMGP

Wednesday 4/3 – Intervals
A: 4x 200m hard effort on 200m jog or 1’ SR, 2’ SR; 1-2x 800m hard effort on 400m jog or 2’ SR
B: 2 sets of 4x 200m @ 5k pace on 200m jog, 2x 800m @ 10k pace on 400m jog, 2’ SR between sets

Saturday 4/6 – Distance
A: Saturday morning run (5 miles) with 4 miles before
B: Saturday morning run (5 miles) with 4-7 miles before; last 1-2 miles of SMR @ HMGP

Week 3
Monday 4/8 – Tempo
A: Monday Night Run – Normal pace group: fast finish last 1-2 miles
B: Monday Night Run – Normal pace group: first mile w/ group, middle 3 miles tempo (HMGP), finish easy

Wednesday 4/10 – Intervals
A: 3x 400m @ hard effort, 2x 800m @ hard effort, 1x 1200m @ hard effort, 200m jog or 1’ SR between each
B: 3x 400m @ 5k pace, 2x 800m @ 10k pace, 1x 1200m @ HMGP, 2’ SR, 1x 1200m @ HMGP, 2x 800m @ 10K pace, 3x 400m @ 5K pace; 200m jog between each interval

Saturday 4/13 – Distance
A: Saturday morning run (5 miles) with 4 miles before
B: Saturday morning run (5 miles) with 6 miles before

Week 4
Monday 4/15 – Tempo
A: Monday Night Run – Normal pace group: fast finish last 1-2 miles
B: Monday Night Run – Normal pace group: first mile w/ group speed up ~ 10” per mile; last mile @ HMGP

Wednesday 4/17 – Intervals
A: 3x 1 mile @ hard effort on 2’ jog or 2’ SR
B: 4-5x 1 mile @ HMGP on 2’ jog

Saturday 4/20 – Distance
A: Saturday morning run (5 miles) with 5 miles before
B: Saturday morning run (5 miles) with 5-9 miles before; last 3 miles of SMR progression down to HMGP

Week 5
Monday 4/22 – Tempo
A: Monday Night Run – Normal pace group: fast finish last 1-2 miles
B: Monday Night Run – Normal pace group: first mile w/ group, last 4 miles tempo (HMGP)

Wednesday 4/24 – Long Intervals
A: 2x 2 miles @ hard effort on 3’ jog
B: 3x 2 miles @ HMGP pace on 3’ jog
Short race: Speak with speed leader for alternate workout

Saturday 4/27 – Distance
A: Saturday morning run (5 miles) with 7 miles before
B: Saturday morning run (5 miles) with 10 miles before

Week 6
Monday 4/29 – Tempo
A: Monday Night Run – Normal pace group: fast finish last 1-2 miles
B: Monday Night Run – Normal pace group: 1st mile w/ group speed up ~ 10” per mile; last mile @ HMGP

Wednesday 5/1 – Intervals
A: 6x 1K @ hard effort on 1’ jog or 1’ SR
B: 7-8x 1K @ HMGP on 1’ jog

Saturday 5/4 – Distance
A: Saturday morning run (5 miles) with 3 miles before w/ 1-2x 1 mile pace surges during SMR
B: Saturday morning run (5 miles) with 7 miles before w/ 2-3x 1 mile pace surges during SMR

Week 7
Monday 5/6 – Tempo
A: Monday Night Run – Normal pace group: fast finish last 1-2 miles
B: Monday Night Run – Normal pace group: first mile w/ group, last 4 miles tempo (HMGP)

Wednesday 5/8 – Intervals
A: 2x Lower Loop @ HMGP on 2’ jog
B: 3x Lower Loop @ HMGP on 2’ jog; 2’ SR, 2-4x 400 @ HMPG-10” on 200m jog
Short race: Speak with speed leader for alternate workout

Saturday 5/11 – Distance
A: Saturday morning run (5 miles) with 3 miles before
B: Saturday morning run (5 miles) with 7 miles before

Week 8
Monday 5/13 – EASY
Normal, easy Monday Night Run

Wednesday 5/15 – Intervals
A: 1 mile @ hard effort, 2’ SR, 4x 200m @ hard effort on 200m jog or 1’ SR
B: 1 mile @ HMGP, 2’ SR, 800m @ 10k, 1.5’ SR, 4x 200m @ 5k on 200m jog

Saturday 5/18 – Race Day

[Author]

Posts