PUBLISHED 07/11/2007
In the training plan below, you can choose between two different programs: an extended 10-K (or "short") program or a modified marathon (or "long") program. To determine which is best for you, see What's Your (Half) Type? The short program includes slightly fewer total miles, but faster repeats and tempo runs, which will keep your speed sharp for shorter-distance events. Longer long runs and slower tempo and interval paces characterize the long program, building a solid endurance base for runners with a marathon in their near future. Both approaches will prepare you to finish the half and finish fast. (The short program is best for first-timers because the long run does not exceed 14 miles.)
Build up to an eight-mile long run before starting either program. Consult the Pace Guide below details of each workout, and warm up and cool down for a mile before and after each interval and tempo session. Monday is always a rest day.
