By Michelle Portalatin
Advertisement
Thinkstock

If you're an experienced runner who's comfortable running 6 miles or more (and have a couple half-marathons under your belt already), this plan is for you. It's designed for individuals who are trying to improve their half-marathon times, even when you only have six weeks to train.

5K Pace Interval Run: Warm up with a 10 to 15-minute easy run. Run the assigned number of intervals followed by the corresponding rest intervals (RI). Cool down with a 10-minute easy run.

Hill Repeats: Warm up with a 10 to 15-minute easy run. Run up a hill (at least 6 percent incline on treadmill) for 90 seconds at a hard run (80 to 90 percent max effort). Jog or walk downhill. Cool down with a 10-minute easy run.

Tempo Run: Warm up with a 10 to 15-minute easy run. Run the assigned time at a 10K pace. Cool down with a 10-minute easy run.

CP: Conversation Pace. Run at an easy pace where you would be able to hold a conversation.

Cross Train: 30 to 45 minutes of aerobic exercise other than running, i.e. cycling, swimming, elliptical, stair-climbing, or rowing.

Strength Training: Complete the following circuits for a total-body strength workout.

Circuit 1: Complete three times through, then move on to the next circuit.

Squats: 12-15 reps (bodyweight or weighted depending on fitness level)

Pushups: 15-20 reps

Standing Rows: 15-20 reps

Plank: 30 seconds

Circuit 2: Complete three times through.

Walking Lunges: 20 reps (bodyweight or weighted depending on fitness level)

Pull-Ups: 12-15 reps (bodyweight or assisted depending on fitness level)

Medicine Ball Reverse Woodchops: 12-15 reps each direction

Side Plank: 30 seconds each side

Single-Leg Reach: 15 reps

Comments (3)

Anonymous
January 13, 2019
Dolorem corporis [filtered] nisi asperiores non sit id deserunt quibusdam. 💖 Ever heard of the Keto diet? I started using the advice at WWW.KETOCOOKBOOK.ORG and lost 25 pounds of fat in a month! I’ve never lost weight so fast!! The Keto Diet really is amazing because it forces the body to always burn fat for energy — so you lose the fat and keep it off. If you want to lose some weight, I highly recommend using that website :) Check it out! Best of luck to you! 💖
Anonymous
October 30, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here -> 3weeksdiets.net
Anonymous
October 24, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video : flatbelydetox.net