Free Training Plan

This training plan begins the week of July 9, 2017 and requires no more than three days of running or walking per week.

Intervals:  Warm up 1 mile. Recover for same distance as length of speed work.  400’s are run at 5K to 10K pace. 800’s are run at 10K to goal half marathon pace. Cool down during any remaining mileage (at least 5 minutes).

Progression:  Each mile is slightly faster during the run.  Cool down 5 minutes.

HMP:  Half-marathon pace run. Warm up 1 mile.  Run remainder at goal half-marathon pace. Cool down 5 minutes.

Your goal should be to finish the race—regardless of what it takes to get there.

Download your 15-week training plan here:  Go Commando Training 2017