Half-Marathon Training

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After almost two years of recovery time, I have decided to run my second half-marathon. I will follow a rookie training plan built to gradually build mileage, blending longer runs with faster-paced workouts to boost endurance and develop speed. My goal similar to two years ago…to finish under 2 hours with an 8 min/mile pace.

Below is my training plan (feel free to use as you wish):

Week Monday Tuesday Wednesday Thursday Friday Saturday
0            
1 3 miles-E Rext/XT 3 miles-E Rest/XT 3 miles-E 5 miles LSD
2 3 miles-E Rext/XT 4 miles-E Rest/XT 3 miles-E 5 miles LSD
3 3 miles-E Rext/XT 5 miles w/ 2 miles at tempo pace Rest/XT 3 miles-E 6 miles LSD
4 3 miles-E Rext/XT 5 miles w/ 3 miles at tempo pace Rest/XT 3 miles-E 7 miles LSD
5 3 miles-E Rext/XT 4 miles-E Rest/XT 4 miles-E 8 miles LSD + 1 mile warm-up & cool-down
6 3 miles-E Rext/XT 4 miles w/3 miles at tempo pace Rest/XT 3 miles-E 6 miles LSD
7 3 miles-E Rext/XT 6 miles w/ 4 miles at tempo pace Rest/XT 3 miles-E 10 miles LSD
8 3 miles-E Rext/XT 6 miles w/ 4 miles at tempo pace Rest/XT 3 miles-E *7 miles LSD
9 3 miles-E Rext/XT 6 miles w/ 4 miles at tempo pace Rest/XT 3 miles-E 9 miles LSD
10 3 miles-E Rext/XT 5 miles w/ 2 miles at tempo pace Rest/XT 3 miles-E Race Day! 
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