Mileage days and long runs should be under 70%, truly conversational pace unless otherwise noted. Strides should be done three times per week. 6-8 x 100 yards.
Don't worry if you are not meeting your goals in the races before your goal race. You are going to be tired from the speedwork and AT workouts, especially if you haven't done a lot of this type of workout before. Give your body time to adapt and concentrate on your goal. You'll note that as you get closer to your goal race, you will increase your number of rest days.
Do the workouts (details appear below) at the effort that is prescibed; going harder is not necessarily better.
If this program is too easy for you, see The Good Old Half Marathon by Roy Benson. If that program is still too easy, get a coach and personalize the program. Good long term coach athlete relationships are the primary ingredient for successful running.
*Tuesday Speed Workouts (and one Thursday):
Warm up at least 15-20 minutes. Most of it should be easy but as the body warms up the pace can be increased so that when it is time to do the repetitions the body is ready. Jog 10-20 minutes after the completion of the repetitions to cool down.
WO1 = 8 x 400 @ 85-90% with 200 jog recovery.
WO2 = 4 x 800 @ 85-95% with 400 jog recovery.
WO3, 5 & 8 = 15 x 200 @ 85% with 200 jog recovery.
WO4 = 4 x 1200 @ 85-95% with 400 jog recovery.
WO6 & 9 = 15 x 300 @ 85-95% with 100 jog recovery.
WO7 = 3 x mile @ 85-95% with 400 jog recovery.
WO10 = 3 x 200 @ 85-90% with 200 jog recovery (400 jog after last one) followed by 3 x 800 @ 85% with 400 jog recovery.
**Thursday Anaerobic Threshold Workouts:
AT workouts should be at approximately 77-85% of maximum heart rate. The newer you are to the sport and the less mileage you do the closer to the low end you should be.
AT1 = 3 x mile @ 77-85% with 2 to 3 minutes jog recovery.
AT2 = 2 x 1 and 1/2 miles @ 77-85% with 2 to 3 minutes jog recovery.
AT3, 5, & 9 = 5 x 800 @ 77-85% with 2 to 3 minutes jog recovery.
AT4 & 7 = 12 mile run: Miles 1 to 6 at under 70%, miles 7 to 10 at Half Marathon goal pace. Miles 11 and 12 are cool down miles.
AT6 = 20 x 400 @ 77 to 85% with one minute jog rest. Be careful with this as the temptation will be to do them like a quarter workout while the goal is to run slightly faster than usual AT pace without going over the high end. This is made possible through the use of shorter repetitions.
AT8 = 3 x mile at Half Marathon goal pace with 2 to 3 minutes jog recovery.