10-Week Outdoor Half Marathon

Get ready for 10 weeks of training with outdoor runs! If you don’t have access to a treadmill, this plan is perfect for you. All the runs are outdoor, and vary amongst easy pace aerobic runs, speed work, hill repeats, and long runs. It’s the perfect mixture of programming to get you across the finish line. The program also includes weight training, warm-ups and mobility training to help prevent injuries.  I would recommend having a base prior to starting this plan (3-4 weeks of 12+ miles a week). The plan gradually progresses in terms of the workouts’ duration and intensity, and brings you into a taper right before your race. The best part about this plan is that you don’t have to think about, or wonder, what to do and when to do it. 

Each week: 

• 4 runs (treadmill and outdoor - 25-60+ mins each workout) 

• 1-2 run-specific strength training workouts (weights and bodyweight) 

• Runner-specific warm-ups to prevent injury and improve efficiency, 

• 1 mobility workout - improve flexibility and range of motion

Equipment needed: mat, treadmill, kettlebell (optional to use dumbbells for some kettlebell exercises), resistance bands, yoga block, foam roller, and a bench or box.

Level: Intermediate 

Additional details: This 10-week plan is great for someone who doesn’t have access to a treadmill, or wants to run only outside. The weight training in this program is key to preventing injuries and gaining power and strength. If you don’t have access to weights, you can modofy most of the movements with bodyweight exercises, but I would recommend getting a kettlebell or heavy dumbbell. Each week, you have your workouts all set up for you so you know exactly which type of workout to do, and on which day to do it.