Advanced Training Program: 12 weeks to 13.1 miles

This program is for runners who are log a minimum of 20 miles per week & have run consistently for the past 4-6 months. This program is designed to prepare those who wish to run or run/walk the half marathon.

For CATZ (Competitive Athlete Training Zone) information, visit www.catzsports.com or call (781) 449-2289.

Cross Training options: hiking, biking, swimming, rollerblading, yoga, pilates, or any non-running based exercise including stretching & strengthening exercises.

Goal Accomplished: Use this to track your exercise history & to log mileage.

Tempo Runs: Run at a pace that is comfortably difficult; spread your energy exertion evenly throughout the entire tempo run.

Speed workouts: Always begin with a proper warm-up, e.g. easy 5-10 minute jog or dynamic stretching.

Speed work example: 4 x 400 means run hard for 400 meters, repeat 4 times. The recovery jog between each repeat should be at least half the distance of the hard run or equal the amount of time it took to run the distance.

Week One Running and Training Miles  Goal Accomplished
Day One CATZ program or Run 25 minutes &  Strength Train 25 minutes  
Day Two Rest or 4 mile run & Stretching     
Day Three 2 mile warm-up jog, 4 x 400     
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 20  
Day Five 3 mile run @ half marathon pace + Stretching    
Day Six Rest     
Day Seven 7 mile run     
Week Two Running and Training Miles  Goal Accomplished
Day One CATZ program or Run 25 minutes &  Strength Train 25 minutes    
Day Two Rest or 3 mile run & Stretching    
Day Three 10 minute jog followed by a 20 minute tempo run  = 30 minutes of total running time    
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 22  
Day Five 5 mile run & Stretching    
Day Six Rest    
Day Seven 7 mile run     
Week Three Running and Training Miles  Goal Accomplished
Day One CATZ program or Run 30 minutes &  Strength Train 25 minutes    
Day Two Rest or 4.5 mile run & Stretching    
Day Three Speed workout:  2 mile warm-up jog followed by 5 x 400    
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 22  
Day Five 3 mile run @ half marathon pace    
Day Six Rest    
Day Seven 8 mile run    
Week Four Running and Training Miles  Goal Accomplished
Day One CATZ program or Run 30 minutes &  Strength Train 25 minutes    
Day Two Rest or 4.5 mile run & Stretching  
Day Three 15 minute jog into a 20 minute tempo run = 35 minutes total running time    
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 24  
Day Five 3 mile run & Stretching    
Day Six Rest    
Day Seven 9 mile run    
Week Five Running and Training Miles  Goal Accomplished
Day One CATZ program or Run 30 minutes &  Strength Train 25 minutes  
Day Two Rest or 4.5 mile run & Stretching    
Day Three Speed workout:  1 mile warm-up followed by 6 x 400    
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 24  
Day Five 2-4 mile easy run & Stretching    
Day Six Rest    
Day Seven 10 mile run    
Week Six Running and Training Miles  Goal Accomplished
Day One CATZ program or Run 30 minutes &  Strength Train 25 minutes  
Day Two Rest or 4.5 mile run & Stretching    
Day Three 10 minute jog, 20 minute tempo run, 10 minute jog = 40 minutes total running time     
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 22  
Day Five 2-4 mile easy run & Stretching    
Day Six Rest    
Day Seven 10k race or time 6.2 miles    
Week Seven Running and Training Miles  Goal Accomplished
Day One CATZ program or Run 30 minutes &  Strength Train 25 minutes    
Day Two Rest or 4.5 mile run & Stretching    
Day Three Speed workout:  Proper Warm-up followed by 7 x 400    
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 25  
Day Five 4 mile run @ half marathon pace    
Day Six Rest    
Day Seven 11 mile run     
Week Eight Running and Training Miles  Goal Accomplished
Day One CATZ program or Cross train 20 minutes &  Strength Train 25 minutes    
Day Two Rest or 4.5 mile run & Stretching    
Day Three 10 minute jog, 20 minute tempo run, 10 minute jog = 40 minutes total running time     
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 26.5  
Day Five 5 mile run @ half marathon pace    
Day Six Rest    
Day Seven 12 mile run    
Week Nine Running and Training Miles  Goal Accomplished
Day One CATZ program or Run 40 minutes &  Strength Train 20 minutes    
Day Two Rest or 4.5 mile run & Stretching    
Day Three Speed workout:  Proper Warm-up followed by 8 x 400    
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 27.5  
Day Five 2-4 mile easy run & Stretching    
Day Six Rest    
Day Seven 12 mile run    
Week Ten Running and Training Miles  Goal Accomplished
Day One CATZ program or Run 25 minutes &  Strength Train 35 minutes    
Day Two 3-5 mile run & Stretching    
Day Three 15 minute jog, 20 minute tempo run, 10 minute jog = 45 minutes total running time     
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 29  
Day Five 4-5 mile easy run & Stretching    
Day Six  Rest    
Day Seven 8-10 mile run     
Week Eleven Running and Training Miles  Goal Accomplished
Day One CATZ program or Run 30 minutes &  Strength Train 25 minutes    
Day Two Rest or 4.5 mile run & Stretching    
Day Three Speed workout:  1 mile warm-up followed by 8 x 400    
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 28  
Day Five 4 mile run @ half marathon pace    
Day Six Rest    
Day Seven 9-12 mile run     
Week Twelve Running and Training Miles  Goal Accomplished
Day One CATZ program or Run 25 minutes &  Strength Train 25 minutes    
Day Two Rest or 4.5 mile run & Stretching    
Day Three 15 minute jog, 15 minute tempo run = 30 minutes total running time     
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 27.6  
Day Five Rest    
Day Six Jog lightly for 20 minutes or 2-3 miles to loosen up your body & visualize the race!    
Day Seven Half Marathon