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Here are the paces for a 1:32 half marathon

 

Easy Runs (1-2Pace) : 8:13- 9:19 min/mile
Moderate Easy Run / Long Run: 7:55-9:19 min/mile
Half Marathon Pace Run/ Tempo Run: 7:01 min/mile
Speed 5k-10k Pace: 6:24-6:40 min/mile

Training Planner

March

·  Easy [4mi] on March 21, 2016 Easy 4 Miles

·  Easy [4mi] on March 22, 2016 Easy 4 Miles

·  Rest on March 23, 2016

·  Easy [5mi] on March 24, 2016 Easy 5 Miles

·  Easy [4mi] on March 25, 2016 Easy 4 Miles

·  Easy [5mi] on March 26, 2016 Easy 5 Miles

·  Long Run [9mi] on March 27, 2016 9 Mile Long Run

·  Easy [4mi] on March 28, 2016 Easy 4 Miles

·  Speed Work [9mi] on March 29, 2016 1.5 Mile Warm Up - 12 x 400m @ 5k/10k pace, with 400m jog recovery between reps - 1.5 Mile Cool Down

·  Rest on March 30, 2016

·  Tempo Run [6mi] on March 31, 2016 1.5 Mile Warm Up - 3 Mile Tempo @ HMP - 1.5 Mile Cool Down

·  April

·  Easy [4mi] on April 1, 2016 Easy 4 Miles

·  Easy [6mi] on April 2, 2016 Easy 6 Miles

·  Long Run [10mi] on April 3, 2016 10 Mile Long Run

·  Easy [6mi] on April 4, 2016 Easy 6 Miles

·  Strength Work [7mi] on April 5, 2016 1.5 Mile Warm Up - 6 x 800m @ 5k – 10k, with 400m jog recovery between reps - 1.5 Mile Cool Down

·  Rest on April 6, 2016Day off or crosstrain. Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Tempo Run [7mi] on April 7, 2016 1.5 Mile Warm Up - 4 Mile Tempo @ HMP - 1.5 Mile Cool Down

·  Easy [5mi] on April 8, 2016 Easy 5 Miles

·  Easy [6mi] on April 9, 2016 Easy 9 Miles

· 

·  Long Run [10mi] on April 10, 2016 10 Mile Long Run

·  Easy [5mi] on April 11, 2016 Easy 5 Miles

·  Strength Work [8mi] on April 12, 2016 1.5 Mile Warm Up - 5 x 1k @ 5k – 10k, with 600m jog recovery between reps - 1.5 Mile Cool Down

·  Rest on April 13, 2016Day off or crosstrain. Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Tempo Run [7mi] on April 14, 2016 1.5 Mile Warm Up - 4 Mile Tempo @ HMP - 1.5 Mile Cool Down

·  Easy [6mi] on April 15, 2016 Easy 6 Miles

·  Easy [5mi] on April 16, 2016 Easy 5 Miles

· 

·  Long Run [10mi] on April 17, 2016 10 Mile Long Run

·  Easy [6mi] on April 18, 2016 Easy 6 Miles

·  Strength Work [8mi] on April 19, 2016 1.5 Mile Warm Up - 4 x 1200m @ 5k-10k, with 600m jog recovery between reps - 1.5 Mile Cool Down

·  Rest on April 20, 2016Day off or crosstrain. Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Tempo Run [7mi] on April 21, 2016 1.5 Mile Warm Up - 4 Mile Tempo @ HMP - 1.5 Mile Cool Down

·  Easy [5mi] on April 22, 2016 Easy 5 Miles

·  Easy [6mi] on April 23, 2016 Easy 6 Miles

· 

·  Long Run [12mi] on April 24, 2016 12 Mile Long Run

·  Easy [5mi] on April 25, 2016 Easy 5 Miles

·  Strength Work [9mi] on April 26, 2016 1.5 Mile Warm Up - 6 x 1 Mile @ HMP-10s, with 400m jog recovery between reps - 1.5 Mile Cool Down

·  Rest on April 27, 2016Day off or crosstrain. Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Tempo Run [8mi] on April 28, 2016 1.5 Mile Warm Up - 5 Mile Tempo @ HMP - 1.5 Mile Cool Down

·  Easy [6mi] on April 29, 2016 Easy 6 Miles

·  Easy [5mi] on April 30, 2016 Easy 5 Miles

·  May

·  Long Run [10mi] on May 1, 2016 10 Mile Long Run

·  Easy [5mi] on May 2, 2016 Easy 5 Miles

·  Strength Work [10mi] on May 3, 2016 1.5 Mile Warm Up - 4 x 1.5 Mile @ HMP-10s, with 800m jog recovery between reps – 1.5 Mile Cool Down

·  Rest on May 4, 2016Day off or crosstrain. Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Tempo Run [8mi] on May 5, 2016 1.5 Mile Warm Up - 5 Mile Tempo @ HMP - 1.5 Mile Cool Down

·  Easy [5mi] on May 6, 2016 Easy 5 Miles

·  Easy [6mi] on May 7, 2016 Easy 6 Miles

· 

·  Easy [12mi] on May 8, 2016 Easy 12 Miles

·  Easy [6mi] on May 9, 2016 Easy 6 Miles

·  Strength Work [10mi] on May 10, 2016 1.5 Mile Warm Up - 3 x 2 Mile @ HMP-10s, with 800m jog recovery between reps - 1.5 Mile Cool Down

·  Rest on May 11, 2016Day off or crosstrain. Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Tempo Run [8mi] on May 12, 2016 1.5 Mile Warm Up - 5 Mile Tempo @ HMP - 1.5 Mile Cool Down

·  Easy [6mi] on May 13, 2016 Easy 6 Miles

·  Easy [5mi] on May 14, 2016 Easy 5 Miles

· 

·  Long Run [10mi] on May 15, 2016 10 Mile Long Run

·  Easy [5mi] on May 16, 2016 Easy 5 Miles

·  Strength Work [10mi] on May 17, 20161.5 Mile Warm Up - 2 x 3 Mile @ HMP-10s, with 1mile jog recovery between reps - 1.5 Mile Cool Down

·  Rest on May 18, 2016Day off or crosstrain. Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Tempo Run [9mi] on May 19, 2016 1.5 Mile Warm Up - 6 Mile Tempo @ HMP - 1.5 Mile Cool Down

·  Easy [5mi] on May 20, 2016 Easy 5 Miles

·  Easy [6mi] on May 21, 2016 Easy 6 Miles

· 

·  Long Run [12mi] on May 22, 2016 12 Mile Long Run

·  Easy [7mi] on May 23, 2016 Easy 7 Miles

·  Strength Work [10mi] on May 24, 20161.5 Mile Warm Up - 3 x 2 Mile @ HMP-10s, with 800m jog recovery between reps - 1.5 Mile Cool Down

·  Rest on May 25, 2016Day off or crosstrain. Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Tempo Run [9mi] on May 26, 2016 1.5 Mile Warm Up - 6 Mile Tempo @ HMP - 1.5 Mile Cool Down

·  Easy [6mi] on May 27, 2016 Easy 6 Miles

·  Easy [5mi] on May 28, 2016 Easy 5 Miles

· 

·  Long Run [10mi] on May 29, 2016 10 Mile Long Run

·  Easy [5mi] on May 30, 2016 Easy 5 Miles

·  Strength Work [10mi] on May 24, 20161.5 Mile Warm Up - 4 x 1.5 Mile @ HMP-10s, with 800m jog recovery between reps - 1.5 Mile Cool Down

·  Rest on June 1, 2016Day off or crosstrain. Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Tempo Run [9mi] on June 2, 2016 1.5 Mile Warm Up - 6 Mile Tempo @ HMP - 1.5 Mile Cool Down

·  Easy [5mi] on June 3, 2016 Easy 5 Miles

·  Easy [6mi] on June 4, 2016 Easy 6 Miles

· 

·  Long Run [12mi] on June 5, 2016 12 Mile Long Run

·  Easy [5mi] on June 6, 2016 Easy 5 Miles

·  Strength Work [10mi] on June 7, 20161.5 Mile Warm Up - 6 x 1 Mile @ HMP-10s, with 400m jog recovery between reps - 1.5 Mile Cool Down

·  Rest on June 8, 2016Day off or crosstrain. Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Tempo Run [8mi] on June 9, 2016 1.5 Mile Warm Up - 5 Mile Tempo @ HMP - 1.5 Mile Cool Down

·  Easy [6mi] on June 10, 2016 Easy 6 Miles

·  Easy [5mi] on June 11 2016 Easy 5 Miles

· 

·  Easy [8mi] on June 12 2016 Easy 8 Miles

·  Easy [5mi] on June 13, 2016 Easy 5 Miles

·  Easy [5mi] on June 14, 2016 Easy 5 Miles

·  Rest on June 15, 2016Day off or crosstrain. Options: Flexibility, Yoga, Resistance, Strength, Elliptical or Bike

·  Easy [6mi] on June 16, 2016 Easy 6 Miles

·  Easy [5mi] on June 17, 2016 Easy 5 Miles

·  Easy [3mi] on June 18 2016 Easy 3 Miles

· 

·  RACE! [14mi] on June 19, 2016Race Day! Trust your fitness and run tough!



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