Houston Fit Winter Half M Training Schedule

Weekly Schedule

Weekly Schedule

Glossary/Key

Monday through Friday run is expressed in minutes.

Speed Work
"8x30-30" means "30 seconds fast, 30 seconds slow, eight times in a row."

After a thorough warm-up, run for 30 seconds at about 90-95% intensity, then do a 30-second recovery jog. Make sure that you don't slow down during the workout, so you are running your last 30 seconds about as fast or even a little faster than your first 30 seconds. Run on a soft surface if you can, rather than on concrete or asphalt. When you are done, jog or walk slowly for a while to cool-down. Both the number of repeats, and the duration of the fast and slow intervals, will change from week to week.

Tempo
After a warm up for about 5 - 10 minutes, maintain a pace about 10 to 15 seconds per mile slower than 10-K race pace. The last 5 to 10 minutes should be a cool down period. Another way to gauge the pace of tempo runs: a pace about midway between short-interval training speed and your easy running pace.

Easy (e)
A slow run done at a conversational pace.

Hillwork
Hills prepare the muscles for faster running without going anaerobic. Hill training will enable you to run better on all types of terrain. Find a hill with a moderate grade, about 10-15%. Run at about 85% effort and jog slowly down to recover. Start with about 4 hills and increase by 1 a week until you can run 8-12 hills.

Winter 2019 Half Marathon Schedule

July / Weeks 1-3

Color GroupWeekStart
Time
SatSunMonTueWedThuFri
Week 1: 7/13-7/19TBD2 milesOFF25/e30/eOFF25/eOFF
Week 2: 7/20-7/26TBD3 milesOFF30/e30/eOFF25/eOFF
Week 3: 7/27-8/2TBD2 milesOFF35/e40/eOFF35/eOFF

August / Weeks 3-8

Color GroupWeekStart
Time
SatSunMonTueWedThuFri
Week 3: 7/27-8/2TBD2 milesOFF35/e40/eOFF35/eOFF
Week 4: 8/3-8/9TBD3 milesOFF35/e35/hillOFF35/tempoOFF
Week 5: 8/10-8/16TBD4 milesOFF40/e40/hillOFF40/tempoOFF
Week 6: 8/17-8/23TBD5 milesOFF40/e45/hillOFF35/tempoOFF
Week 7: 8/24-8/30TBD4 milesOFF30/e45/hillOFF45/tempoOFF
Week 8: 8/31-9/6TBD5 milesOFF40/e50/hillOFF35/tempoOFF

September / Weeks 8-12

Color GroupWeekStart
Time
SatSunMonTueWedThuFri
Week 8: 8/31-9/6TBD5 milesOFF40/e50/hillOFF35/tempoOFF
Week 9: 9/7-9/13TBD6 milesOFF45/e45/hillOFF40/tempoOFF
Week 10: 9/14-9/20TBD4 milesOFF40/e5X400m/200mOFF35/tempoOFF
Week 11: 9/21-9/27TBD4 milesOFF40/e6X400m/200mOFF40/tempoOFF
Week 12: 9/28-10/4TBD7 milesOFF35/e4X800m/3minOFF35/tempoOFF

October / Weeks 12-16

Color GroupWeekStart
Time
SatSunMonTueWedThuFri
Week 12: 9/28-10/4TBD7 milesOFF35/e4X800m/3minOFF35/tempoOFF
Week 13: 10/5-10/11TBD5 milesOFF35/e6X400m/200mOFF40/tempoOFF
Week 14: 10/12-10/18TBD7 milesOFF35/e8X400m/200mOFF35/tempoOFF
Week 15: 10/19-10/25TBD8 milesOFF35/e3X800m/3minOFF30/tempoOFF
Week 16: 10/26-11/1TBD7 milesOFF55/hillOFF35/tempoOFF

November / Weeks 16-21

Color GroupWeekStart
Time
SatSunMonTueWedThuFri
Week 16: 10/26-11/1TBD7 milesOFF55/hillOFF35/tempoOFF
Week 17: 11/2-11/8TBD8 milesOFFOFF45/hillOFF40/tempoOFF
Week 18: 11/9-11/15TBD9 milesOFF35/e50/hillOFF25/eOFF
Week 19: 11/16-11/22TBD8 milesOFF35/e55/hillOFF35/tempoOFF
Week 20: 11/23-11/29TBD9 milesOFFOFF30/hillOFF40/tempoOFF
Week 21: 11/30-12/6TBD10 milesOFFOFF7X400m/400mOFF35/tempoOFF

December / Weeks 21-25

Color GroupWeekStart
Time
SatSunMonTueWedThuFri
Week 21: 11/30-12/6TBD10 milesOFFOFF7X400m/400mOFF35/tempoOFF
Week 22: 12/7-12/13TBD11 milesOFF35/e3X800/3 min restOFF30/tempoOFF
Week 23: 12/14-12/20TBD8 milesOFF40/e5X800/3 min restOFF40/eOFF
Week 24: 12/21-12/27TBD10 milesOFFOFF35/eOFF30/tempoOFF
Week 25: 12/28-1/3TBD12 milesOFF45/e5X800/3 min restOFF35/tempoOFF

January / Weeks 25-29

Color GroupWeekStart
Time
SatSunMonTueWedThuFri
Week 25: 12/28-1/3TBD12 milesOFF45/e5X800/3 min restOFF35/tempoOFF
Week 26: 1/4-1/10TBD8 milesOFF35/e4X800m/400mOFF30/tempoOFF
Week 27: 1/11-1/17TBD6 milesOFF30/e40/tempoOFF20/eOFF
Week 28: 1/18-1/24TBD9 milesOFF35/tempo40/e35/eOFF
Week 29: 1/25-1/31TBD6 milesOFF35/e30/eOFF20/eOFF

February / Week 30

Color GroupWeekSatSun
Week 30: 2/1-2/2OFF

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