Friday, January 27, 2006

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.


Wednesday, January 04, 2006

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