TEAM VARK HALF MARATHON TRAINING PLAN

This is designed to be an example training plan to optimize fitness building. Please note that if this layout does not work for your specific schedule, you can shift this plan day to day for your ease. The key focus should be on getting in the long run each week and at least one supplementary run during preseason. If you are seeking more direction, please look into hiring a coach for a personalized training plan.  Some local coaches can be found on our website, Aardvark Sports Shop- Local Coaches. This training plan was written by Aimee Kohler, USATF Level 1 Certified Coach and coach with The Running Kind. 

WEEKLY ROUTES

Week #1: Map My Run, Strava, No Water Station

Week #2: Map My Run, Strava, No Water Station

Week #3: Map My Run, Strava, No Water Station

Week #4: Map My Run, Strava, Water Station: Aardvark Sports Shop

Week #5: Map My Run, Strava, Water Station:  Catasauqua and Woodmont Dr

Week #6: Map My Run, Strava, Water Station: Pinetop Dr and Altonah Rd

Week #7: Map My Run, Strava, Water Station: Bethlehem Skateplaza

Week #8: Map My Run, Strava, Water Station: Klechner Rd and Pinehurst Rd

Week #9: Map My Run, Strava, Water Station: North Blvd and West Blvd

Week #10: Map My Run, Strava, Water Station: Aardvark Sports Shop

Week #11: Map My Run, Strava, Water Station: Butztown Rd and East Blvd

Week #12: Course Preview Half Marathon, 10K, 5K, Water Station: Illicks Mill Parking Lot

Week #13: Map My Run, Strava, Water Station: Church and High St

Week #14: Map My Run, Strava, No Water Station

This year, there will not be any plastic water bottles distributed. Please be prepared with your own personal handheld bottle or vest. 

Welcome to the 5K & 10K training for Team Vark!

5k All The Way Training Plan

10k The Vark Way Training Plan

The training is structured into two categories, midweek runs and Saturday workouts with Coach Eileen. 

Do what you can in regard to the midweek training. It serves as a guide to get you as prepared as possible for race weekend. For your midweek runs, pick one and add at least 3 pickups to that run. Start with three throughout your run and add more each week. Increase the duration and/or frequency each week. This part of the training is flexible and can be playful. 

The first three weeks we will head down to the Colonial Industrial Quarter to run timed interval workouts along the creek with a mix of running easy pace and hard pace. Weeks 4 & 9, we will meet at Sand Island to run a timed mile. After a little rest we will head to the parking lot across from Wooden Match to do some fun relays. Starting Week 5, we will take to the streets! Instead of times intervals, we will vary the runs to include hill workouts and pickups between landmarks. 

Each Saturday, we will have a focus of the day.