Build a Base ... Before you start a 16 or 18 week marathon training plan, you should fairly consistently and fairly comfortably be running 3-4 times a week, 25-30 ...This requires training the metabolism to burn more fat and less sugar all day and night.”. Dr. Maffetone. While running, your body ALWAYS uses both fat and carbohydrates for energy. The body slides between these two fuel sources depending on a number of things. Duration/Intensity of the workout.For example, the Pfitz 18/55 plan is the 18 week plan peaking at 55mpw. Pfitz 18/55 and Pfitz 18/70 are probably the most popular versions of the plan. ... A Sample Week from Pete’s Marathon Training Plan. To give you an idea of what this plan looks like, here’s a look at week 5 from the 54 to 70 mile plan (Pfitz 18/70):Feb 16, 2024 · Our most popular marathon training plan is 16 weeks long. A marathon training schedule of 16 weeks, or around 4 months, provides most runners with enough time to gradually build up their weekly mileage, including building in time for a long weekend run, and mid-week training sessions that help you work on speed, strength and endurance. By Marnie Kunz, NASM-certified trainer, USATF-, RRCA-certified running coach. If you’re running a marathon that’s fast approaching, this 8-week marathon training plan will help you build on your fitness base and get through the finish line. As a running coach, I usually recommend that runners train for 12 to 16 weeks (our customized ...18 Week Advanced Marathon Training Plan. This plan is ideal for an athlete who's got a solid running base underneath them. If you've had a number of 50 mile weeks and you're looking to build more towards your marathon - this is your plan! This plan is more focused on aerobic volume and 3 workouts every 10 days with Monday's OFF.18-week training plan with six options (Run/Walk, Novice I, Novice II, Intermediate, Advanced, Advanced II) ... Training guide and weekly education newsletters. Video guided marathon strength training plan. Group training long Runs (Saturday & Sunday options) led by group leaders for 7:30 to 11:30 pace/per mile run, and 12:00 to 13:00 pace/per ...Marathon - 18 weeks. $79.99. Submit your training/racing history. A certified coach will then review and customize your plan. Get notified when your plan is uploaded to your V.O2 calendar. Start training! We Accept. An easy-to-use training platform for athletes and coaches, including the science and formulas of legendary coach Dr. Jack Daniels.Are you tired of the same old recipes and want to explore new flavors while maintaining a healthy lifestyle? Look no further than Hello Fresh’s menu this week. Hello Fresh believes...Six Month Marathon Training Plan. This 26-week plan is designed for new runners with 6 months to prepare: Ideally, you should be able to run 2-3 miles without stopping before you begin this plan, but you can choose to adopt a run/walk strategy too! Open the Google Sheets version of this plan. TRAINING STARTS WHEN YOU START This plan was designed around an 18-week schedule for maximum results. It was built to adapt to your experience level and intended to be uniquely flexible to your needs as you prepare to tackle the Bank of America Chicago Marathon. Whether you’re twelve or eighteen weeks from race day, you can jump into this program TRAINING STARTS WHEN YOU START. This plan was designed around an 18-week schedule for maximum results. It was built to adapt to your experience level and intended to be uniquely flexible to your needs as you prepare to tackle a Marathon. Whether you’re eight or fourteen weeks from race day, you can jump into this program whenever it suits you. About the Program. Designed for beginners and even experienced runners who wish to take extra time with their training, this 18-week training plan allows you to run four days per week and achieve your long run gains in a more gradual manner. This plan is much like our 16-week training plan – in fact, it’s virtually the same plan, with two ...18 week Marathon Training Plan. Keeping it simple i've put this together as a generic plan from tried and tested sessions and marathon training i've done with previous athletes. i've chosen simple sessions that are easy to understand and run using either HR or RPE. its comprised of interval sessions, long steady runs and activation/recovery runs.5 likes, 1 comments - devenrinta on March 12, 2024: "Top 5! … (Right now) Before a busy day in real estate, here are 5 things I captured in this 3 ..."Mar 14, 2020 · Use this 18-week training schedule to help you run a personal record (PR) in your next marathon. To start this plan, you should already be running about 30 to 60 minutes a day, about five days a week and can run up to 6 miles comfortably. If you're not up to that, try the advanced beginner marathon schedule. A 5:00 marathon is approximately 11:30 per mile but training to a target pace of 11:00 per mile will get you in at 4:48. Aim to be comfortable running three or four times a week.28 Jan 2018 ... Endurance: 4 weeks – Sunday, January 21st to Saturday, February 17th. Lactate Threshold + Endurance: 3 weeks – Sunday, February 18th to Saturday ...Runners who can run 10k and are looking to finish their half marathon without an ambitious time goal. Length: 11 weeks. The focus is not on speed but on gradually – and safely – building that mileage up. Weekly Schedule: 4-5 days of running per week, cross-training 1-2 days, and at least one rest day.In today’s competitive business landscape, having a well-crafted training development plan is crucial for the success of any organization. A training development plan serves as a r...Week 5 Training. Monday: a warm-up run of 4-mile. Tuesday: Power workouts for 60 minutes. Wednesday: Run 6-8 times up and down the hill. Thursday: yoga or pilates for 60 minutes. Friday: a warm-up run of 5 miles. Saturday: a 12-mile sprint (start reducing the distance for race day prep) Sunday: Enjoy the Fun day.Jul 21, 2020 · For all levels. For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. On at least one of the easy run days, do some type of hill, speed, or interval ... The Marathon is the ultimate road race. And the Marathon training journey is the ultimate running experience. But we believe the marathon is about more than just running 26.2 miles. Whatever your reason to run, this comprehensive 18-week Training Plan is designed to provide holistic marathon coaching and guidance, every step of the way. This 18 week marathon training schedule includes 4 days per week marathon training and requires running 45-50 miles per week maximum. The mileage increase per week is 10% at most. This is to lower the chances of getting injured due to building up too quickly. Please find the schedule below. 5. Walkers and runners should pace the long one so there’s no huffing and puffing—even at the end. 6. When the temperature rises above 60° F: runners should slow down by 30 seconds. a mile for every 5 degrees above 60° F on long runs and the race itself. Walkers, slow down enough to avoid huffing and puffing. 7. An infamous marathon cheater would fit in perfectly in our winner-take-all era. The modern marathon comes with a healthy serving of virtue. Marathons have become venues to announce...I then did Hal Higdon's Advanced Half Marathon plan and ran 1:47:xx. Finally, I tried Pfitz's 18/55 Marathon (full, not half) plan and ran 1:42:xx. In 2017, my goal was to run a sub-1:40 half; I did Pftiz's 12/63 Half Marathon plan, ramped the miles up a bit by substituting 6 mile recovery runs for the rest days, and ran 1:39:09.28 Jan 2022 ... Preparing for your first marathon? We've put together a 16 week marathon training plan that will help you prepare. Certified training coach ... This Novice Supreme combines Hal's 12-week Novice Base Training Program with the 18-week Novice 1 Marathon Training Program, but at a discount price compared to what you would pay for each program separately. You begin training 30 weeks ahead of your planned marathon with a long run of only 3 miles in the first week of training. Then after 12 ... 18-Week Advanced. Marathon Training Plan. T h i s t ra ini n g p la n i s d e si gn ed for tho se w ho ha v e run multip le. m a ra t h on s a n d a lre a d y run 30 -35 m ile s pe r w e e k. I f y ou're using this. 1 8 - w e e k p la n , y o u s h …In order to be in shape for a sub 3:30 attempt, you will need to dedicate 16-20 weeks of training geared specifically toward this goal. If you have been training at a moderate level for several months, you could potentially skip the first four weeks of the training plan. However, for the best chance of success and lowest chance of injury, 20 ...Some of the best known plans come from the following groups and individuals: 1. Boston Marathon Training Plan: four plans ranging from 20 to 22 weeks. 2. Hal Higdon: 14 plans with novice, intermediate and advanced options; all plans are 18 weeks long. 3. Jeff Galloway: one 32-week plan suitable for walkers and runners.5 likes, 1 comments - devenrinta on March 12, 2024: "Top 5! … (Right now) Before a busy day in real estate, here are 5 things I captured in this 3 ..."Are you someone who loves to plan ahead and make the most of your shopping trips? If so, then you’ll be thrilled to know that the Price Chopper flyer is here to help. One of the hi...18-Week Intermediate Marathon Training Plan. This training plan is designed for those who have completed at least one marathon in the past year and are looking to challenge themselves. You should already be running 20-25 miles a week regularly. If you're aiming to complete this plan, you should begin your training on Monday, January 2.The 24-Week Couch to Marathon Training Plan. Follow along with the bite-sized plans below, or download the full plan to get through the 24-weeks without skipping a beat. Zero to 5K Plan. Week: Monday: ... 15 min Easy + 18 min Moderate + 15 min Easy: Optional Non-Impact Cardio. 30 min: Run Easy or Non-Impact Cardio. 30 min: Long Run. …Then this plan is for you. In terms of fitness level, it's ideal for runners who can run about 20 miles a week consistently. (If you aren't there yet, then prep until you can reach 20 miles/wk consistently following the adage of increasing mileage no more than 10 to 15% per week.) The program lasts 18 weeks and starts off with 21 miles a week ...Six Month Marathon Training Plan. This 26-week plan is designed for new runners with 6 months to prepare: Ideally, you should be able to run 2-3 miles without stopping before you begin this plan, but you can choose to adopt a run/walk strategy too! Open the Google Sheets version of this plan.Hal Higdon is your personal coach when you use our Interactive Training Programs, the most popular way to stay on track for the big race. For over ten years, Hal and TrainingPeaks have teamed up to deliver runners interactive, daily updates and advice on their way to their next personal best. Marathon Training. Half Marathon Training. 5K …28 Jan 2022 ... Preparing for your first marathon? We've put together a 16 week marathon training plan that will help you prepare. Certified training coach ... The Intermediate 1 program offers a slight jump in difficulty from the Novice programs. You begin in Week 1 with a long run of 8 miles instead of 6 miles. You thus get to 20 miles for your long run by Week 13, which permits a second 20-miler in Week 15. Midweek mileage is slightly higher, but instead of cross-training on the weekends, you get ... Nov 1, 2022 · At the start of your training cycle, take your most recent long run and alternate adding one and two miles each week, until you hit at least 18 miles. (So if your longest run is 10 miles, run 11 ... Week 1. Week 1 of the taper begins the day after your last long run of about 20 miles, three weeks before the marathon. The taper starts gradually, because this training still “counts,” and a ... Interval Training: In training for a marathon, long repeats (800, 1600, or even longer) generally work better than short repeats (200, 400). I’ve prescribed 800 repeats for this program, also done every third week. Run an 800 at faster-than-marathon pace, rest during the interval between by jogging and/or walking 400, then start again. 15 Aug 2018 ... This half marathon training schedule is designed for beginners who haven't run 13.1 miles before. The 18 weeks gives you ample time to ramp up ... Interval Training: In training for a marathon, long repeats (800, 1600, or even longer) generally work better than short repeats (200, 400). I’ve prescribed 800 repeats for this program, also done every third week. Run an 800 at faster-than-marathon pace, rest during the interval between by jogging and/or walking 400, then start again. Training for a Half Marathon. Uh, obviously, you're preparing to cover double the miles, which is a pretty big difference. But in terms of training, the main difference is really the long runs. Instead of maxing out at 11 or 12 miles, you'll be logging up to 18 or 20 miles depending on your plan. That's a lot more impact on your body.Welcome to Half Marathon 3, or HM3. This is a new program created for Hal Higdon's Half Marathon Training. It was designed to match the popular Marathon 3 program that features 3 days of running a week and 2 days of cross-training. It recognizes the fact that not all runners can handle 4, 5, 6 and especially not 7 days of running a week.This (free!)Ogden Marathon Training Program Includes:. Downloadable 18-week training plan (Starting on January 8 th) . Full Marathon 26.2 — Beginner, Intermediate, or Advanced Level Half Marathon 13.1 — Beginner or Intermediate Level 12K — Beginner/Intermediate Level; 5K — Beginner/Intermediate Level 5 in-person running clinics on the 2 nd … This 18-week program is designed to prepare you to safely and successfully walk a marathon with a relative handful of long weekend training walks. The goal is to avoid having to spend every waking ... Half-Marathon Training Plan. The Half-Marathon is a great race to challenge and celebrate you as a runner and athlete. This 6 to 14-week plan will teach you how to improve strength, build … Marathon training plan structure. In these 18 weeks of training, you will start with 19 total weekly miles in week 1 to a peak of 38 total weekly miles by week 15, then taper off to week 18 which ends with your marathon race. The training is composed of the following: Running. Pace Run. Long Run. A legitimate 18 week half marathon training plan should focus on having at least 2 days of easy running. In addition, you may need a day or two completely off. Of course, not every runner is focused on being a professional athlete. There are many runners who are just training to start and finish a half marathon. The 16-week plan starts off with a 10-mile week and builds up to a 48-mile week, with your long run maxing out at 22 miles. This runner will be looking to complete 26.2 at a 9:09 pace. Break 3:459 Feb 2023 ... As a coach I like runners to get to somewhere between 18 and 20 miles as their longest run – no more than this. If they're planning to take ...Although I don’t have a marathon training plan 18 weeks long available here, I do have 8 to 24 week long plans. So, I have schedules that are 8, 12, 16, 20 and 24 weeks long. 18 weeks is most certainly a good time frame to train for a marathon. The training plans I have created focus on quality training over quantity.The longest training run you’ll do in this marathon training schedule is 20 miles, and this will be the longest run before you reduce your mileage to taper down in preparation for your 26.2 mile race day!. This 8-week marathon training schedule also includes cross-training and rest days.These are also important components for your …A flexible and adaptive training plan for marathon runners of any level, designed to maximize speed, endurance and recovery. Load your plan, upload your workouts, track your …Some of the best known plans come from the following groups and individuals: 1. Boston Marathon Training Plan: four plans ranging from 20 to 22 weeks. 2. Hal Higdon: 14 plans with novice, intermediate and advanced options; all plans are 18 weeks long. 3. Jeff Galloway: one 32-week plan suitable for walkers and runners.Week 1. You’ll need to do a lot of running to get into sub-3hr shape, and to make sure your body can handle that mileage you need to get your core work in. Make sure you build a routine you can stick to during these early weeks, when the amount of running is low compared with later on. Monday. Drills: sets 1, reps 20m.Our 18-week half marathon training program will help you arrive at the starting line trained and ready to experience the joys of this longer distance. What to expect from the training plan Before you get started, you should use the Hansons Training Pace Calculator to determine your goal race time and pace, as well as your long run and … A legitimate 18 week half marathon training plan should focus on having at least 2 days of easy running. In addition, you may need a day or two completely off. Of course, not every runner is focused on being a professional athlete. There are many runners who are just training to start and finish a half marathon. 18 Week Advanced Marathon Training Plan. This plan is ideal for an athlete who's got a solid running base underneath them. If you've had a number of 50 mile weeks and you're looking to build more towards your marathon - this is your plan! This plan is more focused on aerobic volume and 3 workouts every 10 days with Monday's OFF. A flexible and adaptive training plan for marathon runners of any level, designed to maximize speed, endurance and recovery. Load your plan, upload your workouts, track your …In today’s competitive business landscape, the success of any organization heavily relies on the knowledge, skills, and expertise of its employees. A well-trained workforce can sig... Hal Higdon is your personal coach when you use our Interactive Training Programs, the most popular way to stay on track for the big race. For over ten years, Hal and TrainingPeaks have teamed up to deliver runners interactive, daily updates and advice on their way to their next personal best. Marathon Training. Half Marathon Training. 5K Training. The official Bank of America Chicago Marathon Training Plan from Nike is designed to get the best version of you across the finish line. The 18-week plan will help you develop speed, endurance and strength to get you ready to tackle your first or fastest marathon. Information about the 2024 training plan will be available in the coming months. Wednesday: 60-minute easy run. Thursday: 10 minutes easy, 6 x 2 minutes at fast past (with 1-minute recoveries), 3 minutes easy, 10 minutes tempo, 10 minutes easy. Friday: 35-minute easy run ...18 week Marathon Training Plan. Keeping it simple i've put this together as a generic plan from tried and tested sessions and marathon training i've done with previous athletes. i've chosen simple sessions that are easy to understand and run using either HR or RPE. its comprised of interval sessions, long steady runs and activation/recovery runs.How the plan is structured. This is a 20-week marathon training plan: the ultimate training guide for new runners. As with our other marathon training schedules, the plan is structured so that you do several runs a week, of different durations and intensities. In this marathon training plan, you’ll do 4 runs a week.18-Week Advanced. Marathon Training Plan. T h i s t ra ini n g p la n i s d e si gn ed for tho se w ho ha v e run multip le. m a ra t h on s a n d a lre a d y run 30 -35 m ile s pe r w e e k. I f y ou're using this. 1 8 - w e e k p la n , y o u s h ou ld s ta rt y o ur tra ining o n Mond a y , Ja nua ry 2.This 10 week accelerated advanced marathon training plan uses one workout per day on 4 to 6 workouts per week. This marathon training program that is designed for experienced competitive runners. This program includes high intensity workouts, weekly long training runs and high intensity strength training. The 12 week … You now do your cross-training on Mondays, instead of taking the day off. Incidentally, Intermediate 2 is the ideal training program for those doing the popular “Goofy” run at the Walt Disney World Marathon, where you run a half on Saturday followed by a full marathon on Sunday. This program’s 10-mile pace run followed by a 20-mile long ... Jul 17, 2023 · Week Four (30M) Tue 6M consisting of the following: 1M jog, then 5 x 800m (or 4 mins) fast, with 200m (or 2-min) jog recoveries, then 1M jog. Thu 1M jog, then 3M (25 mins 30 secs) marathon pace ... 16-Week Half Marathon Training Plan. As a 16-week plan, this one is divided into four phases (prep, build, peak, and taper) of four weeks each. Four months of training …Are you someone who loves to plan ahead and make the most of your shopping trips? If so, then you’ll be thrilled to know that the Price Chopper flyer is here to help. One of the hi...German Shepherd puppies are known for their intelligence, loyalty, and versatility. Whether you’re planning to raise a German Shepherd puppy as a family pet or train them for speci...30 Jun 2021 ... Mile 1 of my 18-week Novice 1 program is 6 miles. My question to people would be: Can you handle that long a run in your first week of training?Unlike marathons, you don’t need to spend 18 weeks training specifically for them, and recovery time is measured in days, not weeks. SEE ALL 10K PROGRAMS. If this is your first 10K race, or race at any distance, pick the Novice program. If you are an experienced runner looking for a gentle maintenance program, do the same.In today’s fast-paced business environment, having a well-structured and comprehensive employee training plan is crucial for the success of any organization. One of the main reason...This is an 18 week marathon training plan for intermediate runners who have completed at least one half marathon and are interested in completing a marathon. This could be for an individual with a 15-20 mile weekly training base who is …HMM Classic Marathon – Just Finish (Metric) Classic. 18 weeks. Preview Buy. 14 Week Boston Marathon Training Bundle – 100 Miles Per Week. All. 16 weeks. Preview Buy. 14 Week Boston Marathon Virtual Group – 100 Miles Per Week.You may be suited for an intermediate training plan if you have run a marathon before and are looking to improve your time. You should already be able to run between 30 and 60 minutes at a time, about 4-5 days a week. Ideally, you should be able to run 6 consecutive miles comfortably. An intermediate training plan includes running …To break 4:30, you should be capable of running a sub-2:00 half marathon and a sub-53:00 10K. Each week will include easy, long, tempo and speed runs as well as core sessions, rest days and ...In 2016, I had a goal of running a 1:45 half (I had never run a half previously; in fact, I'd never run a race longer than a 5k). I first used one of Hal Higdon's Intermediate plans and ran a 1:50:xx. I then did Hal Higdon's Advanced Half Marathon plan and ran 1:47:xx. Finally, I tried Pfitz's 18/55 Marathon (full, not half) plan and ran 1:42 ...This training program will build on your running endurance and get you ready to race in 18 weeks. Remember, everyone is an individual and your base level of fitness may vary. If you find some of the early runs in this guide a little challenging, consider completing the half marathon training guide first to give yourself a strong base to work ... Marathon training plan structure. In these 18 weeks of training, you will start with 19 total weekly miles in week 1 to a peak of 38 total weekly miles by week 15, then taper off to week 18 which ends with your marathon race. The training is composed of the following: Running. Pace Run. Long Run. 4 running specific workouts. 2 strength training workouts. 1 active recovery day. 1 full rest day. The plan starts with a weekly total of 15 miles, plus 3 hours of cross training. At the peak of training, you will cover approximately 42 miles plus 3:15 of cross training in a week.Hal Higdon is your personal coach when you use our Interactive Training Programs, the most popular way to stay on track for the big race. For over ten years, Hal and TrainingPeaks have teamed up to deliver runners interactive, daily updates and advice on their way to their next personal best. Marathon Training. Half Marathon Training. 5K …
This 18-week plan is designed for maximum results and built to adapt to your needs as you prepare to tackle 26.2 miles. ... And the marathon training journey is the ultimate running experience. You'll gain the endurance you need through …. Playground aron beauregard read online free
Midweek training: Sessions during the week should be done at an easy pace. Next level. 18 week intermediate marathon training guide. → . Pace: This is defined as the pace you need to run to take your running to the next level. If you are aiming to achieve a 3:30 marathon time then your pace would be 4:58/ km. ThereforeA flexible and adaptive training plan for marathon runners of any level, designed to maximize speed, endurance and recovery. Load your plan, upload your workouts, track your …You begin training 30 weeks ahead of your planned marathon with a long run of only 3 miles in the first week of training. Then after 12 weeks of graduated training, you make an easy transition to the 18-week Novice 1 Marathon Training Program that leads to a marathon of your choice. If you want success in your first marathon, this is the way to go.A flexible and adaptive training plan for marathon runners of any level, designed to maximize speed, endurance and recovery. Load your plan, upload your workouts, track your …Nov 1, 2023 · How long? 18 weeks. How many days per week? 3-4. How many miles? Peak week is 39 miles. Longest long run? 20 miles. Speedwork? Minimal. Race plan? To finish. Rest or cross-train Mondays, Wednesdays and Fridays. Add 6 x 100 meter sprints during weeks 10 through 16 at the end of each run. Wednesday: cross-training (change weekly to maximize the benefits and not get bored) Thursdays: run for three miles. Fridays: do cross-training one Friday and rest the following Friday. Saturdays: rest days. Sundays are the only days where the mileage changes from week to week. Take a look: Week 1: four miles.Mar 29, 2023 · A 3:30 marathon is approximately 8:00mins/mile. To break 3:30, you should eventually be capable of a sub-1:37 half marathon (approx 7:20min/mile) and a sub-43:00 10K (approx 7:00min/mile). Each ... 15 Aug 2018 ... This half marathon training schedule is designed for beginners who haven't run 13.1 miles before. The 18 weeks gives you ample time to ramp up ...So, a 18 week marathon training plan can yield significant results. I have found the best time frame is 16 to 24 weeks. I ran my PR of 2:19:35 off of a 24 week build up and my second fastest time of 2:26:42 off of a 20-week build up. Thus one of the major reasons I created both 20 and 24-week training plans here at RunDreamAchieve for runners.By following this easy 20-week marathon training schedule, you will be well on your way to finishing your first 26.2! Pre-training Requirements. Before you jump into this plan it is important that you have a bit of a base first. If you aren’t properly prepared before starting, you greatly increase the chances of injury. ...If you have completed a marathon or two, you can--in 16 weeks--add an ultramarathon to your running resume. Really. ... following training plan--and get to it. ... you're running 15 to 18 miles ...So, a 18 week marathon training plan can yield significant results. I have found the best time frame is 16 to 24 weeks. I ran my PR of 2:19:35 off of a 24 week build up and my second fastest time of 2:26:42 off of a 20-week build up. Thus one of the major reasons I created both 20 and 24-week training plans here at RunDreamAchieve for runners.19 week marathon training plan. A longer marathon training plan is ideal for you if you’re a beginner to long-distance running or are coming back after a break. It gives you more time to adapt to the increasing mileage and prepare for the race day. Our 19 week marathon plans combine two separate plans: a 3-week pre-marathon baseline phase to ...Welcome to the Break 4:00 Marathon Training Plan. This plan will prepare you to finish a marathon in 4:00 (or faster), with an average pace of 9:09 per mile. Each week will have 6 days of running ...Free 100k Ultra Training Plan (12, 18 and 20 Weeks PDF) Over the last handful of years, the ultra marathoning community has seen a big shift away from the 50 mile distance to the more globally recognized 100k, roughly 62 miles. We saw America’s most historic and revered 100 miler, the Western States Endurance Run, remove all 50 milers …An infamous marathon cheater would fit in perfectly in our winner-take-all era. The modern marathon comes with a healthy serving of virtue. Marathons have become venues to announce...2. Strength Training Helps Keep Injuries At Bay (And Makes You a Better Runner) My 16 week training program includes one day of cross training, or strength training, per week.. Many runners simply neglect any form of exercise that isn’t running, but for my money it’s the 2nd most important workout of the training schedule (following the long run).See full list on runnersworld.com Base Training. Hal offers three levels of his 12-week Base Training program, designed to get you into shape for a race later in the year or help you maintain performance between races. Spring Training. Most training programs—mine and those of other coaches—are goal-oriented. You train for 12 weeks and show up at the starting line of a half....