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Urban Cow Half Marathon

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9 Week Training Schedule

August 2012

Sun Mon Tues Wed Thurs Fri Sat
Week 1 5 6 7 8 9 10 11
Setting Your Strides Per Minute

W1 R0


4-5 miles
Off or Cross Train 5-6 miles

The Land Park Starting Line
W1 R1

  • 15 minutes or 1.5 mi warm-up
  • 40-50 minutes or 4 miles @ half mara- thon goal pace or 82% maximum heart rate
  • 15 minutes or 1.5 mi cool down
4-5 miles Off or Cross Train

Race High- lights

W1 R2

  • 80-90 minutes
  • or 8-9 mile run
Week 2 12 13 14 15 16 17 18
4-5 miles Off or Cross Train 5-6 miles

Charge of the Light Brigade Red Hills
W2 R1

  • 15 minute or 1.5 mi warm-up
  • 6-8 x 1⁄4 mile hill repeats at 95% heart rate, recover on downhill with 6 % grade for hill
  • 15 minute or 1.5 mile cool-down
5-6 miles Off or Cross Train

Surprise the Cow

W2 R2

  • 1:40-2 hour
  • or 10 mile long run
Week 3 19 20 21 22 23 24 25
4-5 miles Off or Cross Train 5-6 miles

Zoo Intervals
W3 R1

  • 15 minutes or 1.5 mi warm-up
  • 6 x 4 minutesor1⁄2mileat5kracepace with 3 minutes jog in between
  • 15 minutes or 1.5 mile cool-down
4-5 miles Off or Cross Train

Loop De Do

W3 R2

  • 1.5-2 hour
  • or 11 mile long run
Week 4 26 27 28 29 30 31 Sept 1

EASY WEEK

Off or Cross Train

Off or Cross Train 5-6 miles

Running in the Blue
W4 R1

  • 60-80 minutes or 6-8 miles

EASY WEEK

5-6 miles Off or Cross Train

Put on Your Blue Shoes
W4 R2

  • 80-90 minutes
  • or 8-9 mile run

EASY WEEK

9 Week Training Schedule

September 2012

Sun Mon Tues Wed Thurs Fri Sat
Week 5 2 3 4 5 6 7 8
5-6 miles Off with 10 striders each 20 second within the run time Off or Cross Train 5-6 miles

Red Hills

W5 R1

  • 15 minutes or 1.5 mi warm-up
  • 8 x 1⁄4 mile hill repeats @ 95% max heart rate or 5k race pace effort, 6% grade for hill, recover on down hill
  • 15 minutes or 1.5 mile cool-down
6-7 miles Off or Cross Train

Old Sac 12 Miler

W5 R2

  • 2-2.5 hour
  • or 12 mi long run with 6 mile @ goal half mara- thon pace
Week 6 9 10 11 12 13 14 15
4-5 miles Off or Cross Train 5-6 miles

Orange Flats

W6 R1

  • 15 minutes or 1.5 mi warm-up
  • 6 x 4 minute at 5k race pace with 3 minute recovery jog in between 9-11 minutes or 1 mile at 5k race pace
  • 15 minutes or 1.5 mile cool-down
4-5 miles Off or Cross Train

Surprise the Bull

W6 R2

  • 30-45 minutes
  • or 3-4 mile
Week 7 16 17 18 19 20 21 22
5k or 10k race Off or Cross Train 5-6 miles

Pick Up Sticks

W7 R1

  • 15 minutes or 1.5 mi warm-up
  • 65-80 minutes or 7-8 miles with 12 x 20 second strides
  • 15 minutes or 1.5 mile cool-down
3-4 miles Off or Cross Train

The VLSD

W7 R2

  • 2 hours
  • or 13 miles
Week 8 23 24 25 26 27 28 29
4-5 miles Off or Cross Train 4-5 miles

The Top of Orange

W8 R1

  • 20-25 minutes or 2 mile warm up
  • 40-45 minutes or 4 mile at 90% ef- fort or just slower than 10k race pace
  • 20-25 minutes or 2 mile warm up
5-6 miles Off or Cross Train

Stairway to Heaven

W8 R2

  • 70-80 minutes or 7-8 mile
Week 9 30 1 2 October 3 4 5 6

Taper Week

3-4 miles

Off or Cross Train 30-40 minutes or 4 miles with 2 miles @ goal half marathon pace

Taper Time

W9 R1

  • 50-65 minutes or 5-6 miles
4-5 miles Off Off
7

Urban Half Marathon Cow RACE DAY

Good Luck!

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