The San Jose Rock 'n' Roll Half Marathon, scheduled for October 6th, 2024, is part of the Rock 'n' Roll Running Series. The course is known for being flat and fast, making it ideal for both beginners and those looking to achieve a personal record. The event also features live music along the route, adding an energetic atmosphere for runners.
| Week | Day | Workout | Distance | Pace | Heart Rate Zone |
|---|---|---|---|---|---|
| Week 1 | Tuesday | Speed Work: 4 x 800m | 4 x 800m (2 miles) | 9:15-9:30/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third |
| Thursday | Tempo Run | 4 miles | 9:45-10:00/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third | |
| Saturday | Long Run | 9 miles | 10:00/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third | |
| Week 2 | Tuesday | Speed Work: 5 x 800m | 5 x 800m (2.5 miles) | 9:00-9:15/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third |
| Thursday | Tempo Run | 5 miles | 9:45/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third | |
| Saturday | Long Run | 10 miles | 10:00/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third | |
| Week 3 | Tuesday | Speed Work: 3 x 1 mile | 3 miles | 9:00/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third |
| Thursday | Tempo Run | 6 miles | 9:45/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third | |
| Saturday | Long Run | 11 miles | 10:00/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third | |
| Week 4 | Tuesday | Speed Work: 6 x 800m | 6 x 800m (3 miles) | 9:00/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third |
| Thursday | Tempo Run | 5 miles | 9:30/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third | |
| Saturday | Long Run | 12 miles | 9:45-10:00/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third | |
| Week 5 | Tuesday | Speed Work: 4 x 400m | 4 x 400m (1 mile) | 9:00/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third |
| Thursday | Tempo Run | 4 miles | 9:30/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third | |
| Saturday | Long Run | 8 miles | 9:45-10:00/mile | Zone 2 (60-70% of MHR) initially, increase to Zone 3 (70-80% of MHR) in the last third | |
| Week of Race | Sunday | Half Marathon | 13.1 miles | 9:30/mile | Start in Zone 2 (60-70% of MHR), increase to Zone 3/4 (70-90% of MHR) in the last third |