Leo's half marathon training plan

	A	B	C	D	E	F	G	H
1	w

2
3	Week	Sun	Mon intervals	Tue	Wed tempo	Thu	Fri	Sat long run
4	1: Jan 17-23	Gym: upper	hill run	Gym: lower/bike	6 mile tempo	Rest/bike	easy run/gym: upper	8 miles
5	2: Jan 24-30	Gym: upper	3x1600	Gym: lower/bike	4 mile tempo	Rest/bike	easy run/gym: upper	10 miles
6	3: Jan 31-Feb 6	Gym: upper	4x800	Gym: lower/bike	8 mile tempo	Rest/bike	easy run/gym: upper	10K race
7	4: Feb 7-13	Gym: upper	6x400	Gym: lower/bike	6 mile tempo	Rest/bike	easy run/gym: upper	10 miles
8	5: Feb 14-20	Gym: upper	4x1600	Gym: lower/bike	8 mile tempo	Rest/bike	easy run/gym: upper	12-13 miles
9	6: Feb 21-27	Gym: upper	3x800	Gym: lower/bike	3 mile tempo	Rest/bike	easy run/gym: upper	6 miles
10	7: Feb 28-Mar 6	Gym: upper	4x400	Gym: lower/bike	2 mile tempo	Rest/bike	easy run	HALF MARATHON
11
12	Notes:
13	1. Gym 3 days a week - 2 days of upper body, 1 day lower body, using Men's Health Homegrown Muscle plan, Phase 5: http://is.gd/6IW0z
14	2. Bike rides are optional, & short: 30-60 mins
15	3. 5. My goal Half Marathon Pace (HMP) is 7:20/mile. I'm not sure if I'll actually run the race at this pace -- I'll have to see. My main goal is to finish and have a great time.
16	4. Intervals are in meters - 4x400 is 4 intervals of 400m, for example
17	5. Tempo runs are done at about HMP minus 15 secs, or 7-min/mile pace.
18	6. Long runs are done at about HMP plus 30 secs, or 8-min/mile pace.
19	7. Speedwork Times: 400s:HMP, minus 75 secs, divided by 4 (1:30) 800s:HMP, minus 65 secs, divided by 2 (3:07) 1600s:HMP, minus 45 secs (6:35)
20	8. Interval rest periods: about 2 mins
21
22	Adapted from: Runner's World http://is.gd/6IW7F
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