Half-Marathon of Lisbon

My next run will be the Lisbon half marathon:

The 16th edition of the "EDP Half-Marathon of Lisbon" will take place on March 26, 2006 with time starting scheduled for 10.30 a.m. at the "25 de Abril" Bridge.

35.000 runners are contributed to the successful of Lisbon Half Marathon 2005; Paul Tergat has insured the reputation of the event as being the fastest world's race, finishing in 59'10, only 4'' separated the world best time realized by Paul himself, here in Lisbon.

training schedule for half-marathon

My training schedule for next half-marathon (ends of March). It is a Hal Higdon program modified for my weekly routine:

• Mon - rest
  
• Tue - speedwork: hill, track/road repeats or fartlek
  
• Wed - tempo run
  
• Thu - race pace
  
• Fri - rest
  
• Sat - long run
  
• Sun - easy run /bike, stretch/strenght
  

Speedwork can be replaced by fartlek (when have no track or road measured availabe): 1:30/5:00 replacing 400m or 2:50/7:30 replacing 800m.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	6 x Hill	40 min tempo run	3 m run	Rest	90 min run (3/1)	easy run or bike; stretch & strength
2	Rest	7 x 400	45 min tempo run	3 m pace	Rest	90 min run	easy run or bike; stretch & strength
3	Rest	7 x Hill	30 min tempo run	Rest	Rest	5-K race or pace	easy run or bike; stretch & strength
4	Rest	8 x 400	40 min tempo run	3 m run	Rest	90 min run (3/1)	easy run or bike; stretch & strength
5	Rest	8 x Hill	45 min tempo run	3 m pace	Rest	90 min run	easy run or bike; stretch & strength
6	Rest	6 x 400	30 min tempo run	Rest	Rest	10-K Race or pace	easy run or bike; stretch & strength
7	Rest	4 x 800	45 min tempo run	4 m pace	Rest	1:45 run (3/1)	easy run or bike; stretch & strength
8	Rest	3 x 1600	50 min tempo run	5 m pace	Rest	1:45 min run	easy run or bike; stretch & strength
9	Rest	5 x 800	30 min tempo run	Rest	Rest	15-K Race or pace	easy run or bike; stretch & strength
10	Rest	4 x 1600	55 min tempo run	5 m pace	Rest	2:00 run (3/1)	easy run or bike; stretch & strength
11	Rest	6 x 800	60 min tempo run	3 m pace	Rest	1:30 run	easy run or bike; stretch & strength
12	Rest	6 x 400	30 min tempo run	Rest	Rest or easy run	Rest	Half Marathon