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20-Week Training Programs for PF Chang's Rock 'N' Roll Half and Full Marathon
We are here to help you succeed! Please remember people differ greatly in ability and fitness progression. Below are flexible guidelines for choosing the best group to meet your goal. We will work with each of you to determine which group is best for you and we will continue to monitor your progression throughout the program to ensure you are in the correct group.
Half Marathon Beginner - Walk, Run or Walk/Run
- Need a very basic fitness level
- Need to have the ability to run or walk 30 minutes, 3-4 times a week.
- Long run or walk begins at 2 miles and gradually builds to 10-11 miles.
- Weekly Mileage begins at 10 miles and peaks at 25 miles
- Each week schedule includes - 3 easy runs or walks, 1 long run or walk and 1 stretch or cross-train and 2 rest days.
Half Marathon Experienced
- You should be capable of running 30-60 minutes three to five days a week and have competed in a 5K or 10K race.
- Be willing to add lactate threshold and speed-work to your weekly schedule.
- Long run begins at 4 miles and gradually builds to 12 miles.
- Weekly mileage begins at 16 miles and peaks at 31 miles
- Each week schedule includes - 2 recovery runs, 1 track workout, 1 medium or LT run, 1 cross-train or rest and 1 rest day.
Marathon Beginner
- Ideally before starting a marathon program you should have been running about a year.
- Be able to run distances between 3 and 6 miles.
- You should be training 3-4 days a week, averaging 15-20 miles a week.
- You should have run an occasional 5K, 10K or half marathon.
- It is possible to run on less of a training base, but the higher your fitness level, the easier this 20-week program will be.
- Long run begins at 6 miles and gradually builds to 20 miles.
- Weekly mileage begins at 18 miles and peaks at 40 miles
- Each week schedule includes - 2 recovery runs, 1 track workout, 1 medium long run, 1 long run, 1 cross-train (or rest if needed) and 1 rest day.
Marathon Experienced
- For runners who have done one or more marathons.
- If you have a specific time goal, if you are ready to train harder by adding speed work and lactate threshold runs to your weekly routine.
- Be able to run distances between 6 and 8 miles.
- You should be training 3-5 days a week, averaging 20-25 miles a week.
- Long runs begin at 8 miles and gradually build to two 20-mile runs.
- Weekly mileage begins at 21 miles and peaks at 44 miles
- Each week schedule includes - 2 recovery runs, 1 track workout, 1 medium long run with some lactate threshold , 1 long run, 1 cross-train (or rest if needed) and 1 rest day
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