10-week KDF Mini Marathon Training Plan
Maybe 2023 will be your first half marathon. Or maybe you’ve ran KDF every year since 1974 like this gentleman. Whoa!
One thing you’ll need either way…
a good plan.
There are lots of resources out there to peruse. I’ve looked at a bunch of them and organized some helpful links for you below. The plan I’m following takes bits and pieces from several of these sources. Keep scrolling to see what I’m running!
A good place to start is with Runner’s World. They have several 10-12 week plans organized by experience level, weekly mileage, and finish times. Check them out here.
If you want to get a bit more technical and nerd out on some VO2 max stuff, check out Jack Daniel’s resources here. The book dives really deep into his research on VO2 max and running economy and explains the physiological systems that impact running performance. Cool stuff!
A third place to check out is Hal Higdon’s website. He has several plans for novice to advance runners.
I’m especially looking forward to KDF this year! I’m tagging along with my oldest son Ben for his first half. Ben’s goal is to run a 1:45 (8:00 min pace).
A few notes about our plan:
Fridays are always off days
Week 7 is a lighter recovery week
Long weekend runs are based on time rather than distance. Pacing is based on how we’re feeling that day.
Below the chart I’ve listed out target pacing to use for the workouts (based on 7:00 - 9:30 min mile race pace).
Feel free to steal my plan! Can’t wait to see you down there in 10 (ish) weeks!
Race Pace 7:00 (1:31:46)
5k Pace 6:26
10k Pace 6:40
Easy Pace 8:16 ~ 9:06
Tempo Pace 6:52
Race Pace 7:30 (1:38:19)
5k Pace 6:53
10k Pace 7:09
Easy Pace 8:48 ~ 9:41
Tempo Pace 7:20
Race Pace 8:00 (1:44:53)
5k Pace 7:07
10k Pace 7:23
Easy Pace 9:21 ~ 10:17
Tempo Pace 7:33
Race Pace 8:30 (1:51:26)
5k Pace 7:48
10k Pace 8:06
Easy Pace 9:53 ~ 10:51
Tempo Pace 8:14
Race Pace 9:00 (1:57:59)
5k Pace 8:15
10k Pace 8:34
Easy Pace 10:17 ~ 11:17
Tempo Pace 8:38
Race Pace 9:30 (2:04:32)
5k Pace 8:43
10k Pace 9:03
Easy Pace 10:37 ~ 11:39
Tempo Pace 9:00
