Rock ‘N’ Roll USA Half Marathon Training Plan
Week 1
- Sunday: Off
- Monday: Short Intervals – 10 x 200 + CrossFit
- Tuesday: CrossFit
- Wednesday: Long Intervals – 5 x 800m
- Thursday: Off
- Friday: CrossFit
- Saturday: CrossFit
Week 2
- Sunday: Off
- Monday: CrossFit
- Tuesday: CrossFit
- Wednesday: 20-minute Tabata Run + CrossFit
- Thursday: Off
- Friday: 800′s & 400′s (6-mile run)
- Saturday: CrossFit
Week 3
- Sunday: CrossFit
- Monday: CrossFit
- Tuesday: CrossFit
- Wednesday: Off
- Thursday: 12 x 400m with 90 seconds rest
- Friday: Off
- Saturday: 5.5 miles
Week 4
- Sunday: Off
- Monday: CrossFit
- Tuesday: CrossFit
- Wednesday: 3 x 1200m with 3 min rest
- Thursday: Off
- Friday: 10K
- Saturday: CrossFit
Week 5
- Sunday: CrossFit
- Monday: Off
- Tuesday: 6 x 400 with 2 min rest + CrossFit
- Wednesday: CrossFit
- Thursday: Off
- Friday: 3 x 800 with 5 min rest + CrossFit
- Saturday: Off
Week 6
- Sunday: CrossFit
- Monday: 5 x 400 with 60 sec. rest + CrossFit
- Tuesday: Off
- Wednesday: Off
- Thursday: Workout with Harley Pasternak + CrossFit
- Friday: CrossFit
- Saturday: CrossFit
Week 7
- Sunday: CrossFit
- Monday: Off
- Tuesday: 8 miles
- Wednesday: CrossFit
- Thursday: CrossFit
- Friday: CrossFit
- Saturday: 4 miles
Week 8
- Sunday: CrossFit
- Monday: Off
- Tuesday: Off
- Wednesday: Off
- Thursday: Off
- Friday: Off
- Saturday: Off
Week 9
- Sunday: Off
- Monday: CrossFit
- Tuesday: CrossFit
- Wednesday: Off
- Thursday: Off
- Friday: CrossFit
- Saturday: Off
Week 10
- Sunday: CrossFit
- Monday: 5 miles
- Tuesday: CrossFit
- Wednesday: 4 miles
- Thursday: Off
- Friday: Off
- Saturday: Half marathon!
{ 21 comments… read them below or add one }
Awesome!! My friend and I are doing the USA 1/2 marathon relay! It’s gonna be a great race!
I’m going to try that short interval workout on Wednesday! Thanks!
Mina
These seem to be great workouts, I checked out the CrossFit website. Will you be posting the workouts each time? Or could you leave a link to the website where we can find them?
@Tara: Yep, I’ll be posting them, so you guys will have an easier time following along. The CFE website is pretty confusing to find the workouts. The program started last year on May 30th, so that’s the first workout. You can then find the rest of workout in the archieves after that date.
Tina-
Will you be doing all your running training on the treadmill? If so, are you concerned about the transition to race day (indoor vs. outdoor)? I’m also training for the DC 1/2 marathon, but due to IT band issues, i’m unable to run outside more than 2.5 miles. I’ve thought about doing all indoor training, but i’m concerned my knee wont be in good shape when i get outside to run the race. The concept you are doing for training is interesting though, and I’m considering moving toward that type training..
@Julie: I’ll be doing a mix of treadmill and outdoor running. I’ll probably use the treadmill for the shorter interval workouts and outside for the others– depending on weather, of course!
I’m running in this race also – it should be a good one! It’s so interesting to see your training plan. Mine is a little different, but I don’t have Cross Fit thrown in there either! I run 3 or 3.5 miles twice a week, cross train three times a week for 30 minutes (biking, elliptical, basketball), weight lift 2-3x a week, and do my long run once a week. I’m up to 7 miles right now and it’s going pretty well. Good luck with your training and in D.C.!
I am doing the DC RnR half too! Hope I get to meet you:)
Saw the workout you did yesterday, so I decided to try it today and loved it! I normally do a HIIT run every other day, so the CFE intervals were perfect for today. I might even start doing the training for the half-marathon just because. Thanks for the tips!
I am running my first full marathon and doing CFE to train for it! My CF gym just started a program for endurance events so I’d be happy to share some ideas with you for training!
YES! Please! My coach still hasn’t heard back from CFE.
@Tina:
I just posted my training plan for this week. Let me know if you have questions.
http://www.myindulge.com/2012/01/why-i-run.html
@Mariza Hardin: Thank you!
I started CrossFit the same time as you and have a Half a few weeks after yours. My coaches recommended CFE too so I’m really excited to follow your progress! Question for you, do you already know what your long runs will be? How are you working those in? I feel weird not having a full plan and going sort of week by week!
@Amanda: My coach is still waiting to hear back from the CrossFit Endurance folks about a half training plan, so I’m just winging it for now. I have an 7-8-miler planned for next weekend with some friends, but other than that, I don’t have any long runs planned. Hopefully, I’ll have some news soon!
@Tina: Awesome, thanks!
Can you tell me how long your long run is going to be on week 3?
Thanks!
@Sue: Either 7 or 8 miles.
Loving the treadmill workouts, but a quick question: do you ever use an incline when doing your interval runs? At 0.0 incline I always feel like I’m almost running downhill, so I did your short intervals workout (10 x 200m) at a 0.5 incline, and really enjoyed it (although it was super challenging).
@Julia Grace: I always run at 1.0 incline (unless otherwise noted).
I am running the half! So excited!
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