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Winter Training
Winter half marathon training begins the week of February 6.
January
February
March
April
May

 

Training Schedules
     
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
 
Jan 2
Novice (M)
 
Rest
3 miles
3 miles
3 miles+strength
Rest
7 miles
Cross+strength
 
Intermediate (M)
 
3 miles
5 miles+strength
3 miles
Rest
5 miles
9 miles
Cross+strength
 
Advanced (M)
 
5 miles
3 miles+strength
30 tempo
Rest
5 miles
11 miles
3 miles+strength
 
Run/Walk (M)
 
Rest
3 miles
3 miles
3 miles
Rest
7 miles
Cross
                   
Jan 9
Novice (M)
 
Rest
3 miles
4 miles
3 miles+strength
Rest
8 miles
Cross+strength
 
Intermediate (M)
 
3 miles
5 miles+strength
3 miles
Rest
5 miles @ pace
10 miles
Cross+strength
 
Advanced (M)
 
6 miles
3 miles+strength
4x800
Rest
6 miles @ pace
12 miles
3 miles+strength
 
Run/Walk (M)
 
Rest
3 miles
4 miles
3 miles
Rest
8 miles (4/2)
Cross
                   
Jan 16
Novice (M)
 
Rest
3 miles
4 miles
3 miles+strength
Rest
5 miles
Cross+strength
 
Intermediate (M)
 
3 miles
6 miles+strength
3 miles
Rest
6 miles @ pace
7 miles
Cross+strength
 
Advanced (M)
 
6 miles
3 miles+strength
4 x hill
Rest
6 miles @ pace
9 miles
3 miles+strength
 
Run/Walk (M)
 
Rest
3 miles
4 miles
3 miles
Rest
5 miles (4/2)
Cross
                   
Jan 23
Novice (M)
 
Rest
3 miles
5 miles
3 miles+strength
Rest
10 miles
Cross+strength
 
Intermediate (M)
 
3 miles
6 miles+strength
3 miles
Rest
6 miles
12 miles
Cross+strength
 
Advanced (M)
 
7 miles
3 miles+strength
35 tem
Rest
7 miles
14 miles
3 miles+strength
 
Run/Walk (M)
 
Rest
3 miles
5 miles
3 miles
Rest
10 miles (4/2)
Cross
                   
Jan 30
Novice (M)
 
Rest
3 miles
5 miles
3 miles+strength
Rest
6 miles
Cross+strength
 
Intermediate (M)
 
3 miles
5 miles+strength
3 miles
Rest
6 miles @ pace
8 miles
Cross+strength
 
Advanced (M)
 
7 miles
3 miles+strength
5 x 800
Rest
7 miles @ pace
10 miles
3 miles+strength
 
Run/Walk (M)
 
Rest
3 miles
5 miles
3 miles
Rest
7 miles (4/1)
Cross
                   
Feb 6
Novice (M)
 
Rest
3 miles
6 miles
3 miles+strength
Rest
12 miles
Cross+strength
 
Intermediate (M)
 
4 miles
7 miles+strength
4 miles
Rest
7 miles @ pace
14 miles
Cross+strength
 
Advanced (M)
 
8 miles
4 miles+strength
5 x hill
Rest
8 miles @ pace
16 miles
3 miles+strength
 
Run/Walk (M)
 
Rest
3 miles
6 miles
3 miles
Rest
12 miles (4/1)
Cross
 
Novice (H)
 
3 miles
Rest
4 miles
3 miles
Rest
4 miles
Cross
 
Intermediate (H)
 
3 miles
4 miles
3 miles
Rest
3 miles
4 miles
Cross
                   
Feb 13
Novice (M)
 
Rest
3 miles
6 miles
3 miles+strength
Rest
13 miles
Cross+strength
 
Intermediate (M)
 
4 miles
7 miles+strength
4 miles
Rest
7 miles @ pace
14 miles
Cross+strength
 
Advanced (M)
 
8 miles
4 miles+strength
40 tem
Rest
8 miles
17 miles
3 miles+strength
 
Run/Walk (M)
 
Rest
3 miles
6 miles
3 miles
Rest
13 miles (4/1)
Cross
 
Novice (H)
 
3 miles
Rest
4 miles
4 miles
Rest
4 miles
Cross
 
Intermediate (H)
 
3 miles
5 miles
3 miles
Rest
4 miles @ pace
6 miles
Cross
                   
Feb 20
Novice (M)
 
Rest
3 miles+strength
7 miles
4 miles+strength
Rest
10 miles
Cross+strength
 
Intermediate (M)
 
4 miles
5 miles+strength
4 miles
Rest
7 miles @ pace
11 miles
Cross+strength
 
Advanced (M)
 
9 miles
4 miles
6 x 800
Rest
9 miles @ pace
12 miles
3 miles+strength
 
Run/Walk (M)
 
Rest
3 miles
7 miles
4 miles
Rest
10 miles (5/1)
Cross
 
Novice (H)
 
4 miles
Rest
4 miles
4 miles
Rest
5 miles
Cross
 
Intermediate (H)
 
3 miles
5 miles
3 miles
Rest
3 miles
5 miles
Cross
                   
Feb 27
Novice (M)
 
Rest
3 miles+strength
7 miles
4 miles+strength
Rest
15 miles
Cross+strength
 
Intermediate (M)
 
4 miles
8 miles+strength
4 miles
Rest
8 miles @ pace
17 miles
Cross+strength
 
Advanced (M)
 
9 miles
4 miles
6 x hill
Rest
9 miles @ pace
19 miles
4 miles+strength
 
Run/Walk (M)
 
Rest
3 miles
7 miles
4 miles
Rest
15 miles (5/1)
Cross
 
Novice (H)
 
4 miles
Cross
5 miles
4 miles
Rest
5 miles
Cross
 
Intermediate (H)
 
3 miles
5 miles
3 miles
Rest
4 miles @ pace
7 miles
Cross
                   
March 5
Novice (M)
 
Rest
4 miles
8 miles
4 miles+strength
Rest
16 miles
Cross+strength
 
Intermediate (M)
 
5 miles
8 miles+strength
5 miles
Rest
8 miles
18 miles
Cross+strength
 
Advanced (M)
 
10 miles
5 miles+strength
45 tem
Rest
10 miles
20 miles
4 miles+strength
 
Run/Walk (M)
 
Rest
4 miles
8 miles
4 miles
Rest
16 miles (5/1)
Cross
 
Novice (H)
 
4 miles
Cross
5 miles
4 miles
Rest
6 miles
Cross
 
Intermediate (H)
 
3 miles
5 miles
3 miles
Rest
4 miles
9 miles
Cross
                   
March 12
Novice (M)
 
Rest
4 miles
8 miles
5 miles+strength
Rest
12 miles
Cross+strength
 
Intermediate (M)
 
5 miles
5 miles+strength
5 miles
Rest
8 miles @ pace
12 miles
Cross+strength
 
Advanced (M)
 
6 miles
5 miles+strength
7 x 800
Rest
6 miles @ pace
12 miles
4 miles+strength
 
Run/Walk (M)
 
Rest
4 miles
8 miles
5 miles
Rest
12 miles (6/1)
Cross
 
Novice (H)
 
4 miles
Cross
6 miles
5 miles
Rest
7 miles
Cross
 
Intermediate (H)
 
3 miles
6 miles
3 miles
Rest
4 miles @ pace
6 miles
Cross
                   
March 19
Novice (M)
 
Rest
4 miles
9 miles
5 miles+strength
Rest
18 miles
Cross+strength
 
Intermediate (M)
 
5 miles
8 miles+strength
5 miles
Rest
5 miles @ pace
20 miles
Cross+strength
 
Advanced (M)
 
10 miles
5 miles+strength
7 x hill
Rest
10 miles @ pace
20 miles
5 miles+strength
 
Run/Walk (M)
 
Rest
4 miles
9 miles
5 miles
Rest
18 miles (6/1)
Cross
 
Novice (H)
 
5 miles
Cross
6 miles
5 miles
Rest
5 miles
Cross
 
Intermediate (H)
 
4 miles
6 miles
4 miles
Rest
5 miles @ pace
9 miles
Cross
                   
March 26
Novice (M)
 
Rest
5 miles
9 miles
5 miles+strength
Rest
14 miles
Cross+strength
 
Intermediate (M)
 
5 miles
5 miles+strength
5 miles
Rest
8 miles
12 miles
Cross+strength
 
Advanced (M)
 
6 miles
5 miles+strength
45 tem
Rest
6 miles @ pace
12 miles
5 miles+strength
 
Run/Walk (M)
 
Rest
5 miles
9 miles
5 miles
Rest
14 miles (6/1)
Cross
 
Novice (H)
 
5 miles
Cross
5 miles
5 miles
Rest
9 miles
Cross
 
Intermediate (H)
 
4 miles
6 miles
4 miles
Rest
5 miles
11 miles
Cross
                   
April 2
Novice (M)
 
Rest
5 miles
10 miles
5 miles
Rest
20 Miler
*(4/1)
Cross+strength
 
Intermediate (M)
 
5 miles
8 miles
5 miles
5 miles
Rest
Cross+strength
 
Advanced (M)
 
10 miles
5 miles+strength
8 x 800
5 miles
Rest
4 miles
 
Run/Walk (M)
 
Rest
5 miles
10 miles
5 miles
Rest
Cross
 
Novice (H)
 
4 miles
Cross
7 miles
5 miles
Rest
10 miles
Cross
 
Intermediate (H)
 
4 miles
7 miles
4 miles
Rest
6 miles @ pace
8 miles
Cross
                   
April 9
Novice (M)
 
Rest
5 miles
8 miles
4 miles
Rest
12 miles
Cross
 
Intermediate (M)
 
5 miles
6 miles
5 miles
Rest
4 miles @ pace
12 miles
Cross
 
Advanced (M)
 
8 miles
5 miles
6 x hill
Rest
4 miles @ pace
12 miles
4 miles
 
Run/Walk (M)
 
Rest
5 miles
8 miles
4 miles
Rest
12 miles (5/1)
Cross
 
Novice (H)
 
3 miles
Cross
5 miles
4 miles
Rest
7 miles
Cross
 
Intermediate (H)
 
4 miles
6 miles
4 miles
Rest
6 miles
12 miles
Cross
                   
April 16
Novice (M)
 
Rest
4 miles
6 miles
3 miles
Rest
8 miles
Cross
 
Intermediate (M)
 
4 miles
5 miles
4 miles
Rest
3 miles
8 miles
Cross
 
Advanced (M)
 
6 miles
4 miles
30 tem
Rest
4 miles
8 miles
3 miles
 
Run/Walk (M)
 
Rest
5 miles
8 miles
4 miles
Rest
12 miles (5/1)
Cross
 
Novice (H)
 
3 miles
Cross
4 miles
4 miles
Rest
10 miles
Cross
 
Intermediate (H)
 
4 miles
7 miles
4 miles
Rest
6 miles @ pace
10 miles
Cross
                   
April 23
Novice (M)
 
Rest
3 miles
4 miles
2 miles
Rest
Illinois Marathon Weekend
*(6/1)
 
Intermediate (M)
 
3 miles
4 miles
Rest
2 miles
Rest
 
Advanced (M)
 
4 miles
3 miles
4 x 400
2 miles
Rest
 
Run/Walk (M)
 
Rest
3 miles
4 miles
2 miles
Rest
 
Novice (H)
 
4 miles
Rest
4 miles
3 miles
Rest
 
Intermediate (H)
 
4 miles
6 miles
4 miles
Rest
3 miles
                   
April 30
Novice (M)
 
Rest
Rest
Rest
2 miles
Cross
3 miles
Cross
 
Intermediate (M)
 
Rest
Rest
Rest
3 miles
Rest
6 miles
Cross
 
Advanced (M)
 
Rest
Rest
3 miles
Rest
5 miles
10 miles
3 miles
 
Run/Walk (M)
 
Rest
Rest
Rest
2 miles
Cross
3 miles (3/1)
Cross