Santa Rosa 5K/10K/Half Marathon Races

🏃 Half Marathon Training Plan for Lifters (August 2025)

So you want to run a half marathon — but you also lift weights 2–3x per week and don’t want to lose muscle or overdo the volume. Good news: you don’t have to choose.

Below are 3 flexible training options depending on how many days you want to run each week. Each plan builds endurance, supports recovery, and respects your lifting schedule.

If you are new to running, please ease in and take things slow. Note that your musculoskeletal system tolerance is a factor as you get going maybe even more than your cardiovascular and respiratory system’s ability to manage breathing too heavy or staying at intended heart rates and paces. For this reason, please take liberties to run on softer surfaces like at a park or track to start rather than pavement. Have appropriate footwear that works for your body. Consider walk/runs. If you’re unsure, message us and talk with a coach.

🟢 Half Marathon – 1x/Week (Thursdays)

Week 1 (June 19):
Workout: 3 miles easy (Zone 2)
Warm-up/Cool-down: Walk or jog 5 min before. Optional cooldown walk.
Notes: Keep the pace relaxed and conversational the whole time.

Week 2 (June 26):
Workout: 4 miles with strides
Warm-up/Cool-down: Jog 5–10 min, then do 2–3 drills and 3 x 20s strides before starting. Cool down with 5 min easy jog.
Notes: Strides = short accelerations at 80–90% effort. Walk or jog 60–90s between them.

Week 3 (July 3):
Workout: 5 miles steady
Warm-up/Cool-down: Jog and drills. Cool down jog or walk 5–10 min.
Notes: Hold a consistent pace that feels controlled but purposeful.

Week 4 (July 10):
Workout: 6 miles (mix walk/run as needed)
Warm-up/Cool-down: Jog 5 min or brisk walk. Finish with 5 min walk.
Notes: If needed, alternate 3–5 min run with 1–2 min walk. Just complete the distance.

Week 5 (July 17):
Workout: 7 miles steady
Warm-up/Cool-down: Jog + drills. Cool down jog or walk 5–10 min.
Notes: Same as week 3. Settle in and cruise.

Week 6 (July 24):
Workout: 8 miles w/ 4 x 20s pickups
Warm-up/Cool-down: Jog + drills. Cool down jog or walk 5–10 min.
Notes: Insert 20-second bursts every 1–2 miles. Stay relaxed and return to easy pace after each.

Week 7 (July 31):
Workout: 10 miles, last mile at strong tempo
Warm-up/Cool-down: Full warm-up. Cool down with at least 5–10 min easy jog.
Notes: Run final mile at tempo pace (comfortably hard, controlled breathing).

Week 8 (August 7):
Workout: 6 miles recovery
Warm-up/Cool-down: Easy jog/walk before and after.
Notes: Let this be a true recovery run. No pace goals.

Week 9 (August 14):
Workout: 2–3 miles easy (Race Week)
Warm-up/Cool-down: Walk or jog 5 min before starting. Optional stretch or light drills.
Notes: Shake out the legs. No intensity. Save it for race day!

🟡 Half Marathon – 2x/Week (Tuesdays & Thursdays)

Week 1 (June 18 & 20):
Tuesday: 3 x 30s strides, walk between reps
Thursday: 3 miles easy
Warm-up/Cool-down: Jog 5–10 min, drills, 3 strides on Tuesday. Easy jog on Thursday.
Notes: Start easy. Focus on form and getting used to moving.

Week 2 (June 25 & 27):
Tuesday: 4 x 400m @ 5K pace
Thursday: 4 miles steady
Warm-up/Cool-down: Jog, drills, and 3 strides before reps. Jog 5–10 min after.
Notes: Rest 90–120s between 400s. Thursday is relaxed.

Week 3 (July 2 & 4):
Tuesday: 5 x 1 min hills
Thursday: 5 miles steady
Warm-up/Cool-down: Jog, mobility, and light drills. Cool down easy 5–10 min jog.
Notes: Sprint up for 1 min, jog or walk back down = full rest.

Week 4 (July 9 & 11):
Tuesday: 3 miles w/ last 5 min tempo
Thursday: 6 miles (run/walk as needed)
Warm-up/Cool-down: Jog + drills. Cool down with easy walk or jog.
Notes: Introduce tempo effort. Thursday: complete time on feet.

Week 5 (July 16 & 18):
Tuesday: 6 x 2 min fartlek (mod-hard)
Thursday: 7 miles steady
Warm-up/Cool-down: Jog + strides. Cool down with walk.
Notes: Jog or walk 1 min between efforts.

Week 6 (July 23 & 25):
Tuesday: 4 miles w/ 4 x 20s pickups
Thursday: 8 miles aerobic
Warm-up/Cool-down: Jog + drills. Cool down jog.
Notes: Short surges every mile or two.

Week 7 (July 30 & Aug 1):
Tuesday: 4 x 5 min tempo
Thursday: 10 miles easy (last 1–2 mi tempo if fresh)
Warm-up/Cool-down: Jog + strides. Light stretching after.
Notes: 2 min jog between tempo reps. Thursday = your dress rehearsal.

Week 8 (Aug 6 & 8):
Tuesday: 3 miles recovery
Thursday: 6 miles recovery
Warm-up/Cool-down: Walk or jog before and after.
Notes: Let this be all about recovery and movement quality.

Week 9 (Aug 13 & 15):
Tuesday: 2 miles easy
Thursday: 2–3 miles shakeout
Warm-up/Cool-down: Light walk or drills.
Notes: No intensity. Stay fresh. Race is coming!

🔵 Half Marathon – 3x/Week (Sundays, Tuesdays & Thursdays)

Week 1 (June 16, 18, 20):
Sun: 2 miles easy
Tues: 3 x 30s strides + walk
Thurs: 3 miles easy
Warm-up/Cool-down: Light jog or walk. Drills + strides before faster work.
Notes: Keep all efforts light. Start to build rhythm and routine.

Week 2 (June 23, 25, 27):
Sun: 3 miles easy
Tues: 4 x 400m @ 5K pace
Thurs: 4 miles steady
Notes: Rest 90–120s between intervals. Focus on pacing.

Week 3 (June 30, July 2, 4):
Sun: 4 miles aerobic
Tues: 5 x 1 min hill sprints
Thurs: 5 miles steady
Notes: Walk or jog down for recovery on hills.

Week 4 (July 7, 9, 11):
Sun: 5 miles aerobic
Tues: 3 miles w/ last 5 min tempo
Thurs: 6 miles (walk/run as needed)
Notes: Focus on running without stopping Sunday. Add structure Tuesday.

Week 5 (July 14, 16, 18):
Sun: 6 miles steady
Tues: 6 x 2 min fartlek (mod-hard)
Thurs: 7 miles steady
Notes: 1–2 min jog recovery between reps.

Week 6 (July 21, 23, 25):
Sun: 7 miles aerobic
Tues: 4 miles w/ 4 pickups (20–30s)
Thurs: 8 miles steady
Notes: Use Tuesday to work turnover. Thursday is your big aerobic push.

Week 7 (July 28, 30, Aug 1):
Sun: 8 miles steady
Tues: 4 x 5 min tempo, 2 min jogs
Thurs: 10 miles, finish strong
Notes: This is your peak week. Nail your tempo feel.

Week 8 (Aug 4, 6, 8):
Sun: 5 miles recovery
Tues: 3 miles easy
Thurs: 6 miles aerobic
Notes: This week is all about backing off and letting your legs bounce back.

Week 9 (Aug 11, 13, 15):
Sun: 2 miles jog
Tues: 2 miles easy
Thurs: 2–3 miles shakeout
Notes: Stay loose. Let the taper work its magic!

🧠 FAQ & Glossary

What is a Tempo Run?
A "tempo" run is a controlled effort at a “comfortably hard” pace — typically the fastest you can sustain for 20–30 minutes without falling apart. Expect labored but rhythmic breathing.

What are Strides?
Strides are short accelerations (15–30 seconds at ~80–90% effort) used after easy runs or warm-ups to improve leg turnover, speed, and form. Walk or jog for 1–2 minutes between reps.

What does Zone 2 mean?
Zone 2 is your aerobic sweet spot. You can breathe through your nose or hold a conversation without gasping. This builds your base, teaches fuel efficiency, and improves heart health.

How should I warm up before a run?
Start with 5–10 minutes of light jogging, then try dynamic drills (butt kicks, high knees, skips). Add a few strides before faster workouts.

How should I cool down?
Slow jog or walk for 5–10 minutes. Follow with light stretching or foam rolling if needed.

What if I miss a day?
Don’t panic. Just skip it or move things around. Avoid back-to-back hard runs. The body adapts with consistency, not perfection.

Looking for the 5K and 10K templates? Check them out here…