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Deadwood/Mickelson Trail 1/2 Marathon Training Program
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Want to complete a 1/2 Marathon (13.1 miles)? It's easier than you think!

16 WEEK 1/2 MARATHON TRAINING PROGRAM

Week 1: 3 Easy days, 2x1 mile LT day, 5 mile Long day
Week 2: 3 Easy days, 2 mile LT day, 6 mile Long day
Week 3: 3 Easy days, 2 mile Kenyan Run, 7 mile Long day
Week 4: 3 Easy days, 3x1 mile LT day, 6 mile Long day
Week 5: 3 Easy days, 3 mile LT, 7 mile Long day
Week 6: 3 Easy days, 3 mile Kenyan Run, 8 mile Long day
Week 7: 3 Easy days, 4x1 mile LT day, 7 mile Long day
Week 8: 3 Easy days, 4 mile LT day, 8 mile Long day
Week 9: 3 Easy days, 4 mile Kenyan Run, 9 mile Long day
Week 10: 3 Easy days, 5x1 mile Lt day, 8 mile Long day
Week 11: 3 Easy days, 5 mile LT day, 9 mile Long day
Week 12: 3 Easy days, 5 mile Kenyan Run, 10 mile Long day
Week 13: 3 Easy days, 6 mile Kenyan Run, 11 mile Long day
Week 14: 3 Easy days, 7 mile Kenyan Run, 12 mile Long day
Week 15: 3 Easy days, 5 mile Kenyan Run, 8 mile Long day
Week 16: 4 Easy days, Goal Race

Sample weekly mileage totals:
1. 18-21
2. 18-21
3. 18-21
4. 21-24
5. 21-24
6. 21-24
7. 24-27
8. 24-27
9. 24-27
10. 27-30
11. 27-30
12. 27-30
13. 30-33
14. 30-33
15. 27-30
16. 20-30
THE PROGRAM:

The program detailed above is a designed for the beginning runner. You may add additional days of cross training, such as bicycling or eliptical machine use. A more advanced runner, who is racing for performance, would strive for a higher weekly mileage by running on the OFF Days.
An advanced runner would also benefit from adding 2 miles to each of the LT and Kenyan Runs as well as 4 miles to each of the long runs.
On LT and Kenyan runs, running a 1 mile warm-up and cool-down run is recommended.
Weekly Mileage: An advanced runner would benefit from doubling the weekly mileage totals listed above.

TRAINING DEFINITIONS:

EASY: Resist the urge to run fast on these 30-60 minute runs. You will determine the length of these runs in order to meet your weekly mileage goals. It is best for beginners to literally consider these runs as "JOGS". There are two race-specific days per week that will sap you and you'll want to save your energy
for those.
LT: "LT" stands for lactate threshold. Lactate Threshold could be the single most important workout for the 1/2 marathon. These runs will be 5-10 seconds faster per mile that your goal 1/2 marathon pace.

Kenyan Runs: These serve the same physiological purpose as LT Runs. Kenyan Runs progress in pace, meaning you will start steady and pick up the intensity each mile so that you are finishing faster than an LT Run.

Strides: These are used to perfect your running form and work on your biomechanics. Do 3-4 of these 10 second runs at a quick, but fluid pace after ONE easy run per week.

Long Runs: Long Runs are done at the same pace as easy runs for the FIRST HALF of the run. Make a consious effort to increase the pace of the SECOND 1/2 of the run.

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