MC_Advanced_New[2] intermediate - Runner's World

The Goofy Challenge Training Plan for Intermediate Runners
WEEK MON TUES WED THURS FRI SAT SUN TOTAL
1 Rest
5 miles
with hills
3 miles easy 3 miles easy Rest 5 miles easy 10 miles LSD 26 miles
2 Rest
6 miles
with hills
3 Rest
6 miles
with hills
4 Rest
6 miles
with hills
3 miles easy 4 miles easy Rest 10 miles LSD 6 miles easy 29 miles
3 miles easy 5 miles easy Rest 7 miles LSD 12 miles LSD 33 miles
3 miles easy 4 miles easy Rest 10 miles LSD 6 miles easy 29 miles
5 Rest
MP
6 miles with 2
miles @ MP
6 Rest
MP
6 miles with 3
miles @ MP
7 Rest
MP
7 miles with
3 miles @ MP
8 Rest
MP
7 miles with
4 miles @MP
9 Rest
Mile Repeats 7
miles with 3 x 1
mile @ 10K Pace
10 Rest
Yasso 800s 7
miles with 4 x
Yasso 800
3 miles easy 7 miles
with hills
4 miles easy 7 miles
with hills
4 miles easy 8 miles
with hills
4 miles easy Hill Repeats 8
miles with 8
hill repeats
3 miles easy MP
10 miles with 7
miles @MP
4 miles easy MP
10 miles with 8
miles @ MP
11 Rest
8 miles easy 4 miles easy MP
7 miles with 5
miles @ MP
12 Rest
Mile Repeats 8
miles with 4 x 1
mile @ 10K pace
13 Rest
Yasso 800s 8
miles with 6 x
Yasso 800
14 Rest
Mile Repeats
9 miles w/ 3 x 1
mile @ 10-K Pace
4 miles easy MP
7 miles with 5
miles @ MP
3 miles easy MP
7 miles with 5
miles @ MP
4 miles easy MP
9 miles with 4
miles @ MP
15 Rest
6 miles easy 4 miles easy MP
6 miles with 3
miles @ MP
16 Rest
4 miles easy Rest 3 miles
very easy
Rest 8 miles easy 13 miles LSD 37 miles
Rest 14 miles LSD 8 miles easy 39 miles
Rest 9 miles easy 16 miles LSD 44 miles
Rest
14 miles LSD or
half marathon
4 miles easy 37 miles
Rest 8 miles easy 18 miles LSD 46 miles
Rest 20 miles LSD 8 miles easy 49 miles
Rest 10 miles easy 20 miles LSD 49 miles
Rest 15 miles LSD 10 miles easy 44 miles
Rest 10 miles easy 20 miles LSD 50 miles
Rest 16 miles LSD 8 miles easy 46 miles
Rest 6 miles easy 12 miles LSD 34 miles
Rest
Disney
Half -
Marathon
Disney
Marathon
46.3 miles
www.runnersworld.com/challenge

Runner’s Marathon The Goofy World Training Challenge Half-Marathon Plan Training for Advanced Beginners: Plan for for Runners: Intermediate Key Beginners: Key Key Runners: Key
All miles should be run at a comfortable, conversational pace unless otherwise noted. All easy runs should be run about 90 to 150
seconds/mile slower than your 5-K pace, or 65 to 70% of max heart rate. It's okay to substitute cross-training on a bicycle or
elliptical trainer for the same amount of time you'd spend running, as long as you're working at an easy effort. It’s important to
keep your easy days easy throughout the training, so that you have the energy and fitness to give your all to the quality workouts,
like marathon-goal workouts and long runs. In order to do that, it’s a good idea to learn the best pace for all of the runs on the
schedule. If you’ve run a race within the past six months, plug that time into our training calculator at
runnersworld.com/trainingcalculator. Look at the “training paces” tab to find your pace for each of the runs. If you haven’t raced
recently, do a one-mile time trial. For instructions on that "DO A TIME TRIAL", below.
REST: Ideally, on rest days you should do no exercise at all. But it’s okay to cross-train with a nonimpact activity like stretching,
yoga or swimming.
EASY: Run at a conversational pace (40 to 60 seconds slower than goal marathon pace) or cross-train. If on a bike or rowing or
elliptical machine, maintain a sustained aerobic e¬ffort. Keep your heart rate at 65 to 70% of heart rate max.
HILLS: Run the mileage for the day on the hilliest course you can find. Hills build a base of strength in the first eight weeks of
the program. The pace isn’t given for these workouts. On these days, you should focus on sustaining an even effort as you
climb and descend.
LSD: Long, slow distance run that builds endurance. Don't worry too much about pace for long runs. Just focus on covering the
distance for the day. LSDs are rehearsals for race day—use them to determine your gear choices and fueling strategies before
and during the run.
HILL REPEATS: Find a hill that takes at least two minutes to climb; identify a short repeat halfway up from the bottom. Warm
up for two miles, then run to the short mark three or four times. Jog down to recover. Then run to the top, jog down to the
short mark, then sprint to the bottom (without slapping your feet). Repeat three or four times. Finish with three or four sprints
up to the short mark. Cool down with two easy miles.
MP: Marathon goal pace. Aft er warming up for at least one mile, practice the speed you hope to hit at the race. Cool down with
easy running. Typically MP is about 45–100 seconds/mile slower than 5-K pace, or done at 88–92% of max heart rate. In week
5, the workout is "6 miles with 2 miles @ MP." That means, after a warmup, ramp up to marathon goal pace and try to hold it
for 2 continuous miles. Then cool down with 1 to 2 miles of easy running. Cover six miles total for the day. You'd follow a
similar pattern, as directed, on subsequent weeks.
MILE REPEATS: Warm up with one to two miles of easy running, then run one mile at your 10-K pace. Recover with 800
meters (or a half-mile) of easy running. Then repeat the cycle as directed. Cool down with one to two miles of easy running.
Don't know your 10-K pace Plug a recent race time into our training calculator. If you don't have a recent race time, do a time
trial. (See "DO A TIME TRIAL" below.)
YASSO 800s: Warm up with one to two miles of easy running, then run 800 meters in the time that’s “equal” to your marathon
goal time. For example, if you’re targeting a 3:45 marathon, run each 800 in three minutes and 45 seconds. Jog 400
meters between repeats. Cool down with one mile of easy running.
DO A TIME TRIAL: If you haven’t raced recently, do a one-mile time trial. Here’s how: Go to a 400-meter track or any one-mile
stretch of road. A er a 10-minute warmup, time yourself while running four laps (or one mile) as fast as you can. Note your time,
then cool down with 10 minutes of walking and jogging. Plug your time into the training calculator at
runnersworld.com/trainingcalculator. Look under “training paces” to find your targets for each of your workouts.
*On days with speedwork, the total mileage has been rounded up to the nearest mile.
Got questions Write to us at rundisney@runnersworld.com.