2022 Raleigh (Holiday) Half Marathon Training Program

Welcome to the 2022 Raleigh (Holiday) Half Marathon Training Program. Maybe you have a target pace in mind, but you can also use the Jack Daniels’ VDOT Running Calculator to help guide you. If you’re a beginner, shoot for the low end of mileage and reps, and feel free to push your limits if you are more advanced. If you’re tired, sub in easy mileage or a day off wherever needed!

Notes

Need a Track? Runologie hosts Track Tuesdays at St. Augs. Buffaloe Road Athletic Park is the ONLY open track in Raleigh. It is located at 5900 Buffaloe Rd, Raleigh, NC 27604.
Before each interval session, make sure and do a few strides and drills to loosen up.
Need some direction on core exercises, look to Eliud Kipchoge.
Umstead Park, the American Tobacco Trail, and the Capital Area Greenway are great spots for long runs.
Hills? While Mount Greenway at the ~2 mile of the course is nice, any hill will do. Don’t shoot for the steepest. Longer, slower grades are perfect.
Feel free to adjust days when needed, making sure you have at least one easy/off day between hard efforts.

Week 1

Monday, October 3 – Off or Easy 3-6 miles
Tuesday, October 4 – 1-3 mile warm up, 4-10 200m hill with jog down, 1-3 mile cool down
Wednesday, October 5 – Easy 3-7 miles
Thursday, October 6 – 1-3 mile warm up, 4-8 Yasso 800’s (800 with 400 jog recovery), 1-3 mile cool down (When using Yasso 800s for half marathon training, double your goal time to find your 800 meter pace. For example, if your goal is to complete a half marathon in 2 hours, doubling this will leave you with a goal pace of 4 minutes for each Yasso 800) + Core Exercises (Planks, Knee Push Ups, etc)
Friday, October 7 – Off or Easy 3-6 miles
Saturday, October 8 – Long Run: 4-10 miles easy
Sunday, October 9 – Off or Easy 2-6 miles

Week 2

Monday, October 10 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, October 11 – 1-3 mile warm up, 4-10 hills (1st Half of reps 200m, 2nd Half 300m) with jog down, 1-3 mile cool down + Optional Core Exercises
Wednesday, October 12 – Easy 3-8 miles
Thursday, October 13 – 1-3 mile warm up, 5-9 Yasso 800’s (800 with 400 jog recovery), 1-3 mile cool down + Core Exercises
Friday, October 14 – Off or Easy 3-6 miles
Saturday, October 15 – Long Run: 5-11 miles. Start easy with last 2-3 at Marathon Pace
Sunday, October 16 – Off or Easy 2-6 miles

Week 3

Monday, October 17 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, October 18 – 1-3 mile warm up, 6-12 hills 300m with jog down, 1-3 mile cool down + Optional Core Exercises
Wednesday, October 19 – Easy 3-8 miles
Thursday, October 20 – 1-3 mile warm up, 6-10 Yasso 800’s (800 with 400 jog recovery), 1-3 mile cool down + Core Exercises
Friday, October 21 – Off or Easy 3-6 miles
Saturday, October 22 – Long Run: 6-12 miles easy (Join us at the Course Preview Run!)
Sunday, October 23 – Off or Easy 2-6 miles

Week 4

Monday, October 24 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, October 25 – 1-3 mile warm up, 2-4 mile Tempo Run at Threshold Pace, 1-3 mile cool down + Optional Core Exercises
Wednesday, October 26 – Easy 3-9 miles
Thursday, October 27 – 1-3 mile warm up, 8-12 400’s with 200-400 jog recovery at Interval Pace, 1-3 mile cool down + Core Exercises
Friday, October 28 – Off or Easy 3-6 miles
Saturday, October 29 – Long Run: 7-12 miles. Start easy with last 3-5 at Marathon Pace (or find a local race and compete!)
Sunday, October 30 – Off or Easy 2-6 miles

Week 5

Monday, October 31 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, November 1 – 1-3 mile warm up, 3-5 mile Tempo Run at Threshold Pace, 1-3 mile cool down + Optional Core Exercises
Wednesday, November 2 – Easy 4-10 miles
Thursday, November 3 – 1-3 mile warm up, 7-10 Yasso 800’s (800 with 400 jog recovery), 1-3 mile cool down + Core Exercises
Friday, November 4 – Off or Easy 3-6 miles
Saturday, November 5 – Long Run: 7-13 miles easy
Sunday, November 6 – Off or Easy 2-6 miles

Week 6

Monday, November 7 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, November 8 – 1-3 mile warm up, 4-6 x Mile (Race Pace) with 3-5 minute jog/walk recovery, 1-3 mile cool down + Optional Core Exercises
Wednesday, November 9 – Easy 5-11 miles
Thursday, November 10 – 1-3 mile warm up, 8-12 400’s with 200-400 jog recovery at Interval Pace, 1-3 mile cool down + Core Exercises
Friday, November 11 – Off or Easy 3-6 miles
Saturday, November 12 – Long Run: 8-13 miles. Start easy with last 4-6 at Marathon Pace
Sunday, November 13 – Off or Easy 2-6 miles

Week 7

Monday, November 14 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, November 15 – 1-3 mile warm up, 2-3 x 2 mile (Race Pace) with 3 minute jog/walk recovery, 1-3 mile cool down + Optional Core Exercises
Wednesday, November 16 – Easy 5-12 miles
Thursday, November 17 – 1-3 mile warm up, 12-18 400’s with 200-400 jog recovery at Interval Pace, 1-3 mile cool down + Core Exercises
Friday, November 18 – Off or Easy 3-6 miles
Saturday, November 19 – Long Run: 9-14 miles easy
Sunday, November 20 – Off or Easy 2-6 miles

Week 8

Monday, November 21 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, November 22 – 1-3 mile warm up, 10-12 x Yasso 800’s (800 with 400 jog recovery), 1-3 mile cool down + Optional Core Exercises
Wednesday, November 23 – Easy 3-6 miles
Thursday, November 24 – Race your Local Turkey Trot or 1-3 mile warm up, 5 mile Tempo at Threshold Pace (or faster), 1-3 mile cool down + Core Exercises
Friday, November 25 – Off or Easy 3-6 miles
Saturday, November 26 – Easy 6-10 miles, with last 2-3 at Marathon Pace
Sunday, November 27 – Off or Easy 2-6 miles

Week 9 – Race Week

Monday, November 28 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, November 29 – 1-3 mile warm up, 2-3 x 2 mile (Race Pace) with 3-5 minute jog/walk recovery, 1-3 mile cool down + Optional Core Exercises
Wednesday, November 30 – Easy 3-6 miles
Thursday, December 1 – Easy 3-6 miles + 4-8 100m Strides
Friday, December 2 – Off or Easy 2-3 miles
Saturday, December 3 – Race Day