Spartan · forward season
Jersey Shore Half Marathon
Oct 4, 2026Aug 21 → Oct 4 7 weeks · 360 min peak
The whole season
Load above. Weekend below.
Pick any week to open the full plan.
Light speed
Support
Key session
Race
Season
Foundation
Development
Race-specific
Taper
Race week
Races
Weekly volume rises from 180 to 360 minutes, with Brielle Day Hill & Dale 10K Challenge inside a 330-minute week before the final taper.
400 min150 min
Week of
Saturdayspeed + support
Sundaylong + specific
Selected week
Aug 21–Aug 23
180 min · Foundation · 6 weeks to go
1 / 7
The plan begins Friday: easy running, a small X-factor, then aerobic duration.
FriEasy run
SatEasy + hill sprints6–8 × 10–12 sec on a steep hill; powerful and controlled; full walk-back recovery
SunLong runEntire run easy; duration is the stimulus
Selected week
Aug 21–Aug 23
180 min · Foundation · 6 weeks to go
1 / 7
The plan begins Friday: easy running, a small X-factor, then aerobic duration.
FriEasy run
SatEasy + hill sprints6–8 × 10–12 sec on a steep hill; powerful and controlled; full walk-back recovery
SunLong runEntire run easy; duration is the stimulus
Selected week
Aug 24–Aug 30
360 min · Development · 5 weeks to go
2 / 7
Steady finish bridges easy duration toward race-specific work. Saturday stays subordinate so the weekend adds one idea at a time.
MonEasy run
TueThreshold 5 × 6 min
WedEasy run
ThuThreshold 3 × 10 min
FriEasy run
SatEasy + relaxed speed8 × 45 sec fast and fluid with 75 sec easy recovery
SunLong run, steady finishFinish with 20 min steady after easy running
Selected week
Aug 31–Sep 6
360 min · Race-specific · 4 weeks to go
3 / 7
HM 3×10 min extends HM demand without making the target faster. Saturday softens to protect the session.
MonEasy run
TueThreshold 5 × 6 min
WedEasy run
ThuThreshold 3 × 10 min
FriEasy run
SatEasy + hill sprints6–8 × 10–12 sec on a steep hill; powerful and controlled; full walk-back recovery
SunLong run, 3 × 10 min HM3 × 10 min at HM effort with 3 min easy recovery
Selected week
Sep 7–Sep 13 · Brielle Day Hill & Dale 10K Challenge
330 min · Race-specific · 3 weeks to go
4 / 7
Brielle Day Hill & Dale 10K Challenge is the weekend's one major load. It consumes Saturday's X-factor; Sunday becomes short easy support. Its complete race day counts inside 330 minutes, and missing time leaves the week instead of moving to easy days. Hills and conditions govern effort, not flat-course pace.
MonEasy run
TueThreshold 4 × 6 min
WedEasy run
ThuThreshold 2 × 10 min
FriEasy run
SatBrielle Day Hill & Dale 10K Challenge
SunEasy runEntire run easy; do not replace displaced quality or duration
Selected week
Sep 14–Sep 20
360 min · Race-specific · 2 weeks to go
5 / 7
HM 2×15 min extends HM demand without making the target faster. Saturday softens to protect the session.
MonEasy run
TueThreshold 5 × 6 min
WedEasy run
ThuThreshold 3 × 10 min
FriEasy run
SatEasy + hill sprints6–8 × 10–12 sec on a steep hill; powerful and controlled; full walk-back recovery
SunLong run, 2 × 15 min HM2 × 15 min at HM effort with 4 min easy recovery
Selected week
Sep 21–Sep 27
300 min · Taper · 1 weeks to go
6 / 7
Less volume, same rhythm: a small race-pace reminder on Sunday without adding fatigue.
MonEasy run
TueThreshold 5 × 6 min
WedEasy run
ThuThreshold 2 × 10 min
FriEasy run
SatEasy + hill sprints6–8 × 10–12 sec on a steep hill; powerful and controlled; full walk-back recovery
SunLong run, HM touch10 min at HM effort inside a reduced long run
Selected week
Sep 28–Oct 4 · Jersey Shore Half Marathon
240 min · Race week · Race week
7 / 7
Everything gets out of the way of Sunday. One short threshold touch, Friday strides, Saturday off. The course is flat; wind and humidity govern execution.
MonEasy run
TueEasy run
WedThreshold 3 × 6 min
ThuEasy run
FriEasy + strides
SatOff
SunHalf Marathon