Training plan in preparation for the WDW Half Marathon followed by a leg of the WDW Marathon Relay. Includes several races in the plan including RnR Savannah 1/2 and Spacecoast 1/2.
| Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Summary |
Sep 26 |
Sep 27 |
Sep 28 Run - Interval
3 km / 45:00 |
Sep 29 Run - Interval
2 km / 30:00 |
Sep 30 |
Oct 1 Run - Race
13.1 mi |
Oct 2 |
Week 1 Run: 16.2 mi |
Oct 3 |
Oct 4 Run - Interval
3 mi / 45:00 |
Oct 5 Weights |
Oct 6 Run - Interval
3 mi / 45:00 |
Oct 7 Weights |
Oct 8 |
Oct 9 Run - Long
6 mi |
Week 2 Run: 12 mi Weights: 2 times |
Oct 10 |
Oct 11 Run - Interval
3.5 mi / 50:00 |
Oct 12 Bike - Interval
1:00:00 Weights |
Oct 13 Run - Interval
3 mi / 45:00 |
Oct 14 Weights |
Oct 15 Run - Race
7 mi |
Oct 16 |
Week 3 Bike: 1:00:00 Run: 13.5 mi Weights: 2 times |
Oct 17 Bike - Interval
1:00:00 |
Oct 18 Run - Interval
3.5 mi / 50:00 |
Oct 19 Weights |
Oct 20 Run - Interval
3 mi / 45:00 |
Oct 21 Weights |
Oct 22 |
Oct 23 Run - Race
13.1 mi |
Week 4 Bike: 1:00:00 Run: 19.6 mi Weights: 2 times |
Oct 24 |
Oct 25 Run - Interval
3 mi / 45:00 |
Oct 26 Bike - Interval
1:00:00 Weights |
Oct 27 Run - Interval
3.5 mi / 50:00 |
Oct 28 Weights |
Oct 29 |
Oct 30 Run - Race
10 km |
Week 5 Bike: 1:00:00 Run: 12.7 mi Weights: 2 times |
Oct 31 Bike - Interval
1:00:00 |
Nov 1 Run - Interval
3.5 mi / 50:00 |
Nov 2 Bike - Interval
1:00:00 Weights |
Nov 3 Run - Interval
3 mi / 45:00 |
Nov 4 |
Nov 5 Run - Race
13.1 mi |
Nov 6 |
Week 6 Bike: 2:00:00 Run: 19.6 mi Weights: 1 times |
Nov 7 |
Nov 8 Run - Interval
3 mi / 45:00 |
Nov 9 Weights Bike - Interval
1:00:00 |
Nov 10 Run - Interval
3.5 mi / 50:00 |
Nov 11 Weights |
Nov 12 Run - Long
6 mi |
Nov 13 Run - Long
6 mi |
Week 7 Bike: 1:00:00 Run: 18.5 mi Weights: 2 times |
Nov 14 |
Nov 15 Run - Interval
3.5 mi / 50:00 |
Nov 16 Bike - Interval
1:00:00 Weights |
Nov 17 Run - Interval
4 mi / 55:00 |
Nov 18 Weights |
Nov 19 |
Nov 20 Run - Race
5 mi |
Week 8 Bike: 1:00:00 Run: 12.5 mi Weights: 2 times |
Nov 21 |
Nov 22 Run - Interval
4 mi / 55:00 |
Nov 23 Bike - Interval
1:00:00 Weights |
Nov 24 Run - Race
3.1 mi / 42:00 |
Nov 25 Weights |
Nov 26 |
Nov 27 Run - Race
13.1 mi |
Week 9 Bike: 1:00:00 Run: 20.2 mi Weights: 2 times |
Nov 28 |
Nov 29 Run - Interval
3.5 mi / 50:00 |
Nov 30 Bike - Interval
1:00:00 Weights |
Dec 1 Run - Interval
4 mi / 55:00 |
Dec 2 Weights |
Dec 3 Run - Long
7 mi |
Dec 4 Run - Long
7 mi |
Week 10 Bike: 1:00:00 Run: 21.5 mi Weights: 2 times |
Dec 5 |
Dec 6 Run - Interval
4 mi / 55:00 |
Dec 7 Bike - Interval
1:00:00 Weights |
Dec 8 Run - Interval
4.5 mi / 1:00:00 |
Dec 9 Weights |
Dec 10 Bike - Interval
1:00:00 |
Dec 11 Run - Long
10 mi |
Week 11 Bike: 2:00:00 Run: 18.5 mi Weights: 2 times |
Dec 12 |
Dec 13 Run - Interval
4.5 mi / 1:00:00 |
Dec 14 Bike - Interval
1:00:00 Weights |
Dec 15 Run - Interval
4.5 mi / 1:00:00 |
Dec 16 Weights |
Dec 17 Run - Long
10 mi |
Dec 18 Run - Race
5 mi |
Week 12 Bike: 1:00:00 Run: 24 mi Weights: 2 times |
Dec 19 Bike - Interval
1:00:00 |
Dec 20 Run - Interval
4.5 mi / 1:00:00 |
Dec 21 Bike - Interval
1:00:00 Weights |
Dec 22 Run - Interval
4.5 mi / 1:00:00 |
Dec 23 |
Dec 24 Bike - Interval
1:00:00 |
Dec 25 Run - Long
10 mi |
Week 13 Bike: 3:00:00 Run: 19 mi Weights: 1 times |
Dec 26 |
Dec 27 Run - Interval
4.5 mi / 1:00:00 |
Dec 28 Bike - Interval
1:00:00 Weights |
Dec 29 Run - Interval
4.5 mi / 1:00:00 |
Dec 30 Weights |
Dec 31 Bike - Interval
1:00:00 |
Jan 1 Run - Long
6 mi |
Week 14 Bike: 2:00:00 Run: 15 mi Weights: 2 times |
Jan 2 |
Jan 3 Run - Interval
3 mi / 45:00 |
Jan 4 Weights |
Jan 5 Run - Interval
2 mi / 30:00 |
Jan 6 |
Jan 7 Run - Race
13.1 mi |
Jan 8 Run - Race
13.1 mi |
Week 15 Run: 31.2 mi Weights: 1 times |