Let the taper begin!
The official Hal Higdon Plan:
9 | Stretch & Strengthen | 5 m run | 9 x 400 5-K pace | 3 m run + strength | Rest or easy run | Rest | 15-K Race |
| 10 | Stretch & Strengthen | 5 m run | 45 min tempo | 3 m run + strength | Rest | 5 m pace | 11 m run |
| 11 | Stretch & Strengthen | 5 m run | 10 x 400 5-K pace | 3 m run + strength | Rest | 3 m pace | 12 m run |
| 12 | Stretch & Strengthen | 4 m run | 30 min tempo | 2 m run | Rest | Rest | Half Marathon |
The Modified Plan:
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 9 | 10 K Run (Med) | 8 km run | 3000 m swim | 6 x 400 5-K pace | 15K Easy Run | Rest | Leisure Bike |
| 10 | 1000 m swim +Med Bike | 8 km run | 3000 m swim | 45 min tempo | Rest | 8 km pace | 16 K Easy run |
| 11 | 1000 m swim + Med Bike | 8 km run | 3000 m swim | 7 x 400 5-K pace | Rest | 5 km pace | 17 K Easy run |
| 12 | 1000 m swim + Easy Bike | 6 km run | 30 min tempo | 1000 m swim | Rest | Half Marathon | Rest! |
The Actual:
Not bad, for the first time attempting to follow a plan. Race is on Saturday. Let the taper begin.
