Welcome to the 2023 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? 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 16 – Off or Easy 3-6 miles + 4-8 100m Strides
- Tuesday, October 17 – 1-3 mile warm up, 6-12 hills (200-300m) with jog down, 1-3 mile cool down + Optional Core Exercises
- Wednesday, October 18 – Easy 3-8 miles
- Thursday, October 19 – 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 20 – Off or Easy 3-6 miles (or come run the Battle on the Big Field at Dix Park)
- Saturday, October 21 – Long Run: 6-12 miles easy
- Sunday, October 22 – Off or Easy 2-6 miles
Week 2
- Monday, October 23 – Off or Easy 3-6 miles + 4-8 100m Strides
- Tuesday, October 24 – 1-3 mile warm up, 2-4 mile Tempo Run at Threshold Pace, 1-3 mile cool down + Optional Core Exercises
- Wednesday, October 25 – Easy 3-9 miles
- Thursday, October 26 – 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 27 – Off or Easy 3-6 miles
- Saturday, October 28 – Long Run: 7-12 miles. Start easy with last 3-5 at Marathon Pace (Join us at the Course Preview Run!)
- Sunday, October 29 – Off or Easy 2-6 miles
Week 3
- Monday, October 30 – Off or Easy 3-6 miles + 4-8 100m Strides
- Tuesday, October 31 – 1-3 mile warm up, 3-5 mile Tempo Run at Threshold Pace, 1-3 mile cool down + Optional Core Exercises
- Wednesday, November 1 – Easy 4-10 miles
- Thursday, November 2 – 1-3 mile warm up, 6-10 Yasso 800’s (800 with 400 jog recovery), 1-3 mile cool down + Core Exercises
- Friday, November 3 – Off or Easy 3-6 miles
- Saturday, November 4 – Long Run: 7-13 miles easy
- Sunday, November 5 – Off or Easy 2-6 miles
Week 4
- Monday, November 6 – Off or Easy 3-6 miles + 4-8 100m Strides
- Tuesday, November 7 – 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 8 – Easy 5-11 miles
- Thursday, November 9 – 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 10 – Off or Easy 3-6 miles
- Saturday, November 11 – Long Run: 8-13 miles. Start easy with last 4-6 at Marathon Pace
- Sunday, November 12 – Off or Easy 2-6 miles
Week 5
- Monday, November 13 – Off or Easy 3-6 miles + 4-8 100m Strides
- Tuesday, November 14 – 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 15 – Easy 5-12 miles
- Thursday, November 16 – 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 17 – Off or Easy 3-6 miles
- Saturday, November 18 – Long Run: 9-14 miles easy
- Sunday, November 19 – Off or Easy 2-6 miles
Week 6
- Monday, November 20 – Off or Easy 3-6 miles + 4-8 100m Strides
- Tuesday, November 21 – 1-3 mile warm up, 8-12 x Yasso 800’s (800 with 400 jog recovery), 1-3 mile cool down + Optional Core Exercises
- Wednesday, November 22 – Easy 3-6 miles
- Thursday, November 23 – 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 24 – Off or Easy 3-6 miles
- Saturday, November 25 – Easy 6-10 miles, with last 2-3 at Marathon Pace
- Sunday, November 26 – Off or Easy 2-6 miles
Week 7 – Race Week
- Monday, November 27 – Off or Easy 3-6 miles + 4-8 100m Strides
- Tuesday, November 28 – 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 29 – Easy 3-6 miles
- Thursday, November 30 – Easy 3-6 miles + 4-8 100m Strides
- Friday, December 1 – Off or Easy 2-3 miles
- Saturday, December 2 – Race Day
Photos courtesy of Jason Honeycutt and Justin Hall