Here is my last 10 weeks of training I did for my half I rode the bike on XT days and actually didn't do any weight training those last 10 weeks. On long runs, I used 4:1 ratio
(4 mins running, 1 min walking
). I walked 1 minute each mile on short runs. I kept the walking even on short runs because I was still increasing length of short runs during program. I focused on endurance rather than speed. I will say though that the first time I ran 3 miles with no walk break, it wasn't hard at all. A couple o fearly long runs required some extra walking when it was 95 degrees with 90% humidity though :-
) Let me know if you have any questions. I can also email this as an Excel Spreadsheet if you'd like.
Week Mon Tues Wed Thurs Fri Sat Sun Miles
10 30 min XT 3.5m run 30 min XT 3.5m run & strength Rest 8m run Strength & Training 15
9 30 min XT 4m run 30 min XT 4m run & strength Rest 4m run Strength & Training 12
8 35 min XT 4m run 35 min XT 4m run & strength Rest 9m run Strength & Training 17
7 35 min XT 4m run 35 min XT 4m run & strength Rest 10m run Strength & Training 19
6 4.5m run 40 min XT 4.5m run & strength 40 min XT 5K Race rest Strength & Training 12
5 40 min XT 4.5m run 40 min XT 4.5m run & strength Rest 11m run Strength & Training 20
4 45 min XT 4.5m run 45 min XT 4.5m run & strength Rest 15K Race Strength & Training 21
3 45 min XT 5m run 45 min XT 5m run & strength Rest or easy run 12m run Strength & Training 16
2 45 min XT 5m run 45 min XT 5m run & strength Rest 9m run Strength & Training 19
1 45 min XT 5m run 45 min XT 5m run Rest rest Half Marathon 23