12-WEEK HALF-MARATHON PROGRESSION 12-WEEK MARATHON PROGRESSION

WEEK WEEK

These programs do not include any specific hill training, so if you choose a hilly race course be sure to add some hills or incline running into your workouts. 1

RUN ONE RUN TWO

RACE DAY 1 2 3 12

RUN ONE RUN TWO

Easy warm-up and cool-down pace Marathon pace, aerobic base pace; allows for recovery and improved fat burning metabolism 10 km–half-marathon pace, 90–94% of lactate threshold pace, comfortably hard; helps with race pace 5–10 km pace, increase speed...