9-Week Half-Marathon Strength and Conditioning Routine

 

Strength and conditioning expert, running coach, and competitive athlete Cody Harter teamed up with MEN’S FITNESS and TIMEX to conquer his current half-marathon time. This is his full 9-week training program-in and out of the gym-to get prepared.

WATCH: A video demo of Cody training at FOCUS NYC >>>

THE DAY-TO-DAY STRUCTURE:
Monday: Recover
Tuesday: Lift/Run
Wednesday: Lift/Run
Thursday: Lift/Run
Friday: Recover
Saturday: Run
Sunday: Run

STRENGTH TRAINING WORKOUT 1
Bench Press 4 sets x 10 reps
Pull-Ups 4 sets x 10 reps
Dips 4 sets x 10 reps
Military Press 4 sets x 10 reps
Med Ball Sit-Up 4 sets x 20 reps
Hanging Leg Raise 4 sets x 10 reps

STRENGTH TRAINING WORKOUT 2
Front Squat 4 sets x 10 reps
Elevated Reverse Lunge 4 sets x 10 reps
Hang Cleans 4 sets x 10 reps
Dumbbell Romanian Deadlift 4 sets x 10 reps
Sprinter Crunch 4 sets x 20 reps
TRX Jack Knife 4 sets x 10 reps

RUNNING ROUTINE

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday  
W1 rest 3 mi 3 mi 3 mi rest 3 mi 6 mi  
W2 rest 3 mi 3 mi 3 mi rest 3 mi 7 mi  
W3 rest * 4 mi 3 mi rest 4 mi 8 mi  
W4 rest * 4 mi 3 mi rest 4 mi 9 mi  
W5 rest * 5 mi 3 mi rest 5 mi 10 mi  
W6 rest * 5 mi 3 mi rest 5 mi 12 mi  
W7 rest * 4 mi 3 mi rest 4 mi 8 mi  
W8 rest * 3 mi 3 mi rest 3 mi 6 mi  
W9 rest 4 mi 3 mi rest rest jog race  

Tuesday Notes
Week 3: 3-mile tempo run, 4 sets of 3 minutes at 90% heart rate with 90 seconds as a recovery jog.
Week 4: 800 meter repeats, 6 sets at 7 minute pace with 9 minute pace rest. Rest interval is 2 minutes.
Week 5: 5-mile tempo runs, 4 sets of 5 minutes at 90% heart rate with 90 seconds as easy recovery jog.
Week 6: 1600 meter repeats, 4 sets at 7:30 minute pace with 9 minute pace rest. Rest interval is 2 minutes.
Week 7: 5-mile tempo runs, 4 sets of 5 minute pace at 90% heart rate with 90 seconds recovery jog.
Week 8: 800 meter repeats, 6 sets at 7 minutes pace with 9 minute pace rest. Rest interval is 2 minutes

Additional Notes
Tempo Run: A tempo run is performed as sets and repetitions. The repetitions are the times spent doing a given pace, HR, or perceived exertion. These should increase over the duration of the training plan and the durations are relevant to the length of the planned race. I’m using HR as a marker for these workouts. The purpose of the tempo run is to train the body to maximize oxygen consumption. While training at higher intensities teh body releases lactate and subsequently causes the muscle to fatigue. Incresaing lactate threshold allows the muscles to keep contracting and remain less acific for longer periods of time.
Distance Repeats: 800 meter and 1600 meter repeats are great for pacing. I usually set my paces at or slightly above the goal pace for the given race. The rest paces is also a strong training opportunity. Its important to set a rest pace that allows you to recover but remains fast enough to challenge the cardio respiratory system to slow down while still doing moderate work.

Cody Harter is the Owner of Harter Strength & Conditioning in Brookline, MA. For more training details and photos check out harterstrength.com or follow him on Instagram @codyharter and Facebook @HarterStrength