2024 Raleigh Holiday Half Marathon Training Program

Welcome to the 2024 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 21 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, October 22 – 1-3 mile warm up, 6-12 hills (200-300m) with jog down, 1-3 mile cool down + Optional Core Exercises
Wednesday, October 23 – Easy 3-8 miles
Thursday, October 24 – 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 25 – Off or Easy 3-6 miles
Saturday, October 26 – Off or Easy 2-6 miles
Sunday, October 27 – Long Run: 6-12 miles easy (Join us at the Course Preview Run!)

Week 2

Monday, October 28 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, October 29 – 1-3 mile warm up, 2-4 mile Tempo Run at Threshold Pace, 1-3 mile cool down + Optional Core Exercises
Wednesday, October 30 – Easy 3-9 miles
Thursday, October 31 – 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 1 – Off or Easy 3-6 miles
Saturday, November 2 – Long Run: 7-12 miles. Start easy with last 3-5 at Marathon Pace
Sunday, November 3 – Off or Easy 2-6 miles

Week 3

Monday, November 4 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, November 5 – 1-3 mile warm up, 3-5 mile Tempo Run at Threshold Pace, 1-3 mile cool down + Optional Core Exercises
Wednesday, November 6 – Easy 4-10 miles
Thursday, November 7 – 1-3 mile warm up, 6-10 Yasso 800’s (800 with 400 jog recovery), 1-3 mile cool down + Core Exercises
Friday, November 8 – Off or Easy 3-6 miles
Saturday, November 9 – Long Run: 7-13 miles easy
Sunday, November 10 – Off or Easy 2-6 miles

Week 4

Monday, November 11 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, November 12 – 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 13 – Easy 5-11 miles
Thursday, November 14 – 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 15 – Off or Easy 3-6 miles
Saturday, November 16 – Long Run: 8-13 miles. Start easy with last 4-6 at Marathon Pace
Sunday, November 17 – Off or Easy 2-6 miles

Week 5

Monday, November 18 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, November 19 – 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 20 – Easy 5-12 miles
Thursday, November 21 – 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 22 – Off or Easy 3-6 miles
Saturday, November 23 – Long Run: 9-14 miles easy
Sunday, November 24 – Off or Easy 2-6 miles

Week 6

Monday, November 25 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, November 26 – 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 27 – Easy 3-6 miles
Thursday, November 28 – 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 29 – Off or Easy 3-6 miles
Saturday, November 30 – Easy 6-10 miles, with last 2-3 at Marathon Pace
Sunday, December 1 – Off or Easy 2-6 miles

Week 7 – Race Week

Monday, December 2 – Off or Easy 3-6 miles + 4-8 100m Strides
Tuesday, December 3 – 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, December 4 – Easy 3-6 miles
Thursday, December 5 – Easy 3-6 miles + 4-8 100m Strides
Friday, December 6 – Off or Easy 2-3 miles
Saturday, December 7 – Race Day