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pfitz_half_12_63.yaml
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id: pfitz_half_12_63
name: 'Pfitzinger/Latter: 47 to 63 Miles per Week, 12-week schedule'
description: '"46 to 63 Miles per Week, 12-week schedule" from "Faster Road Racing:
5K to Half Marathon" by Pete Pfitzinger and Philip Latter'
units: mi
source: https://www.amazon.com/Faster-Road-Racing-Half-Marathon/dp/1450470459
type: Half Marathon
schedule:
# WTG: 11
- workouts:
- title: Rest or cross-training
- title: General aerobic {9:14}
distance: 9.0
- title: Lactate threshold {8:13}
description: |-
Lactate threshold {8:13}
15 min LT interval (jog 4 min recovery)
12 min LT interval
distance: 8.0
- title: Endurance {10:16}
distance: 10.0
- title: Rest or cross-training
- title: General aerobic + speed {7:11}
description: |-
General aerobic + speed {7:11}
2 sets of 6 x 100 m strides
(jog 3 min between sets)
distance: 7.0
- title: Endurance {12:19}
distance: 12.0
# WTG: 10
- workouts:
- title: Rest or cross-training
- title: General aerobic {9:14}
distance: 9.0
- title: Lactate threshold {9:14}
description: |-
Lactate threshold {9:14}
18 min LT interval (jog 4 min recovery)
14 min LT interval
distance: 9.0
- title: Endurance {11:18}
distance: 11.0
- title: Rest or cross-training
- title: General aerobic + speed {7:11}
description: |-
General aerobic + speed {7:11}
6 x 12 sec uphill followed by
8 x 100 m strides
distance: 7.0
- title: Endurance {13:21}
distance: 13.0
# WTG: 9
- workouts:
- title: Rest or cross-training
- title: General aerobic {9:14}
distance: 9.0
- title: Lactate threshold {10:16}
description: |-
Lactate threshold {10:16}
20 min LT interval (jog 4 min recovery)
16 min LT interval
distance: 10.0
- title: Endurance {11:18}
distance: 11.0
- title: Rest or cross-training
- title: General aerobic + speed {8:13}
description: |-
General aerobic + speed {8:13}
6 x 12 sec uphill followed by
8 x 100 m strides
distance: 8.0
- title: Progression long run {14:23}
description: |-
Progression long run {14:23}
Increase effort seadily throughout,
last {2:3} @ LT
distance: 14.0
# WTG: 8
- workouts:
- title: Rest or cross-training
- title: General aerobic {8:13}
distance: 8.0
- title: General aerobic {10:16}
distance: 10.0
- title: General aerobic {9:14}
description: |-
General aerobic {9:14}
2 sets of 5 x 150 m strides
(jog 250 m recovery and 4 min between sets)
distance: 9.0
- title: Rest or cross-training
- title: General aerobic + speed {9:14}
distance: 9.0
- title: Endurance {11:18}
distance: 11.0
# WTG: 7
- workouts:
- title: Rest or cross-training
- title: General aerobic {9:14}
distance: 9.0
- title: Lactate threshold {10:16}
description: |-
Lactate threshold {10:16}
22 min LT interval (jog 4 min recovery)
18 min LT interval
distance: 10.0
- title: Endurance {11:18}
distance: 11.0
- title: Recovery {3:5}
distance: 3.0
- title: General aerobic + speed {8:13}
description: |-
General aerobic + speed {8:13}
2 sets of 6 x 100 m strides
(jog 3 min between sets)
distance: 8.0
- title: Progression long run {14:23}
description: |-
Progression long run {14:23}
Increase effort seadily throughout,
last {3:5} @ LT
distance: 14.0
# WTG: 6
- workouts:
- title: Rest or cross-training
- title: General aerobic {9:14}
distance: 9.0
- title: VO₂max {10:16}
description: |-
VO₂max {10:16}
3 x 1200, 3 x 1000
All intervals at 3k-5k pace
(jog 50-90% interval time recovery)
distance: 10.0
- title: Endurance {12:19}
distance: 12.0
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic + speed {8:13}
description: |-
General aerobic + speed {8:13}
6 x 12 sec uphill followed by
8 x 100 m strides
distance: 8.0
- title: Endurance {15:24}
distance: 15.0
# WTG: 5
- workouts:
- title: Rest or cross-training
- title: General aerobic {9:14}
distance: 9.0
- title: Lactate threshold {10:16}
40 min tempo
distance: 10.0
- title: Endurance {12:19}
distance: 12.0
- title: Recovery {5:8}
distance: 5.0
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
10 x 100 m strides
distance: 9.0
- title: Progression long run {16:26}
description: |-
Progression long run {16:26}
Increase effort seadily throughout,
last {3:5} @ LT
distance: 16.0
# WTG: 4
- workouts:
- title: Rest or cross-training
- title: General aerobic + speed {10:16}
description: |-
General aerobic + speed {10:16}
2 sets of 5 x 150 strides
(jog 250 recovery and 4 min between sets)
distance: 10.0
- title: General aerobic {9:14}
distance: 9.0
- title: Rocovery {7:11}
distance: 7.0
- title: Recovery {4:6}
description: |-
Recovery {4:6}
4 x 100 m strides
distance: 4.0
- title: 8k-10k tune-up race {10:16}
distance: 10.0
- title: Endurance {12:19}
distance: 12.0
# WTG: 3
- workouts:
- title: Rest or cross-training
- title: General aerobic {9:14}
distance: 9.0
- title: Endurance {11:18}
distance: 11.0
- title: VO₂max {11:18}
description: |-
VO₂max {11:18}
6 x 1200 @ 3k-5k race pace
(jog 50-90% interval time recovery)
distance: 11.0
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic {10:16}
distance: 10.0
- title: Endurance {16:26}
distance: 16.0
# WTG: 2
- workouts:
- title: Rest or cross-training
- title: General aerobic {10:16}
description: |-
General aerobic {10:16}
2 sets of 5 x 150 m strides
(jog 250 m recovery and 4 min between sets)
distance: 10.0
- title: General aerobic {9:14}
distance: 9.0
- title: Recovery {7:11}
distance: 7.0
- title: Recovery {4:6}
description: |-
Recovery {4:6}
4 x 100 m strides
distance: 4.0
- title: 8k-10k tune-up race {10:16}
distance: 10.0
- title: Endurance {12:19}
distance: 12.0
# WTG: 1
- workouts:
- title: Rest or cross-training
- title: General aerobic {7:11}
distance: 7.0
- title: Recovery {5:8}
distance: 5.0
- title: VO₂max {10:16}
description: |-
VO₂max {10:16}
2 x 1200, 4 x 800
All intervals @ 3k-5k race pace
(jog 50-90% interval time recovery)
distance: 10.0
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic {6:10}
description: |-
General aerobic {6:10}
2 sets of 6 x 100 m strides
(jog 3 min between sets)
distance: 6.0
- title: Endurance {11:18}
distance: 11.0
# WTG: Goal week
- workouts:
- title: Rest or cross-training
- title: Race pace + speed {8:13}
description: |-
Race pace + speed {8:13}
6 x 100 m strides
2 mi @ half marathon race pace
distance: 8.0
- title: Recovery {7:11}
distance: 7.0
- title: Recovery {6:10}
distance: 6.0
- title: Rest
- title: Recovery {4:6}
description: |-
Recovery {4:6}
4 x 100 m strides
distance: 4.0
- title: Half marathon goal race {17:27}
distance: 17.0