This program is designed to help someone with a moderate running and cardio base prepare to complete a half marathon in 6 weeks. In it, you will find 3 running days, 2 non-running workout days, and 2 rest/recovery days.

It is important that you follow the pacing guides for the running days, and choose the types of workouts/intensity levels on the non-running workout days!

BEFORE WE GET INTO THE WORKOUTS - HERE ARE A FEW INSTRUCTIONS:

• This program is 6 weeks of work, followed by a taper week. If you are working toward a specific event date - make sure to map it out on a calendar beforehand to line everything up!

• Follow the pacing guidelines. The paces are there for a REASON. Sprinting every interval will NOT improve your time more than doing the workouts as they are written.

• Don’t shorten or lengthen the rest. The rest intervals are important. Some are short. Others are longer. All of them have a purpose specific to the workout. Wear a watch.

• Program prerequisites: Diving into this without any other recent run training would likely be too much. Before starting this program we suggest you do the Street Parking 5K Program first, and you should be able to run/jog 4 miles without stopping.

• You may choose to cut this program down to 2x (2 sessions) per week. If you do this, you will follow the workouts in the same order, but take 9 weeks to go through it as opposed to 6. Take an extra rest day each week if needed, or add in another Street Parking workout/accessory at a lower intensity.

• Follow the instructions for how to choose the appropriate Street Parking workouts. Do not go ALL OUT on the Moderate Intensity day. If your focus is truly on the run training - you need to be fine not burning yourself out with the regular programming. DO go all out on the high intensity day though.

• Butt and Guts is a great option for some of those “moderate” training days. These workouts will keep your glutes and hamstrings strong, which is super important in knee and hip health overall. Butts and Guts workouts are programmed weekly here. If you come across one that you are unable to do, based on equipment or movements, you may scroll back and find one from the past.

• RECOVER. This program includes 2 Rest/Active rest days. The volume of running is higher than the 5k program which is why we encourage 2 days in this program, instead of just one. We highly recommend the Street Parking Maintenance videos listed in the program as part of your recovery plan.

• EAT! If you haven’t been running a lot - these workouts are going to be a bit of a shock to the system. Don’t be surprised if you are super hungry. Eat enough, but have a plan if your goal is to lose weight. The extra hunger might lead to bad decisions - so plan your eating to make sure you are eating ENOUGH but that it’s quality food. (May we suggest a Street Parking Nutrition Template???) For more tips and help with making sure your eating is where it needs to be to fuel your performance - head to the Facebook Group and use the hashtag #spnutrition with questions.

• Stick with the program - but don’t be too rigid. Your kid might get sick on one of your run days. ou might end up at a hotel with no working treadmill. You might mess up this schedule during the 8 weeks. RELAX. If you miss a workout - adjust. Either make it up on the next scheduled run day, replace one of the Street Parking workouts with it, or just straight up skip it and move on. You’ll be fine.

HOW TO FIND YOUR PACE

You will see the following paces listed on the running workouts. Follow them as closely as possible. Don’t be surprised if you aren’t sure how to find your pacing when you first begin the program. Part of what we are trying to learn is what is sustainable for us and what isn’t. This information is critical on race day!

Here is a bit more information to help you understand how it should feel:

EASY: 60-70% - SUSTAINABLE AND VERY COMFORTABLE

• You feel like you could hold this pace for a very long time. You could easily hold a conversation here.

MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE

• You could definitely still hold this pace for quite a long time, but it wouldn’t be as fun.  It would be difficult to hold a conversation outside of a few words here and there at this pace.

FAST: 85-90% - UNCOMFORTABLE  BUT SUSTAINABLE

• You aren’t talking much to anyone at this pace. You are definitely able to hold it for the distance you need to hold it for, but it’s uncomfortable for sure.

FASTER: 90-95% - UNCOMFORTABLE BORDERING ON UNSUSTAINABLE

• This pace is very uncomfortable and although you know you will make it for the distance - you aren’t sure you want to. You will need some time to recover.

FASTEST: 95-100% - EXTREMELY UNCOMFORTABLE AND UNSUSTAINABLE

• The absolute fastest you think you can hold for this distance. Extremely uncomfortable and hard to recover from.

SPRINT

• ALL OUT.  Burn it down!

WALK

• Walk. As slow as you need to in order to recover, but don’t stop moving.

JOG

• This is NOT a walk. You must at least attempt to shuffle your feet. Don’t stop moving.

REST

• Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

HOW TO CHOOSE THE RIGHT STREET PARKING WORKOUTS

You will see 3 days with Street Parking workouts listed and the types of workouts you should look out for on those days. Here is a bit more info to help you pick the right workouts, while still keeping up with the most current SP workouts:

—MODERATE INTENSITY STREET PARKING WORKOUT

Pick a workout that is not too heavy - mostly lightweight or bodyweight.

• Pick a workout that is steady moving and not interval based. Find a workout with a goal time of 12-20 min with no rest interval built in. An EMOM that you are able to adjust reps to something that won’t be a struggle to maintain. A 12-20 Min AMRAP.

• Hit this workout at 80% intensity. You shouldn’t have to lay down when it’s over. You should be able to answer simple questions and be able to speak. Allow yourself to be OK lowering the intensity for this workout. Maybe even do a SHIFT workout. ALL of these are perfect for this day.

• Movements that are great for this day (not the only movements - but some good suggestions):

  • Burpees

  • Push Ups

  • Sit Ups

  • Pull Ups or Rows

  • KB Swings

  • Wall Balls

  • Air Squats

  • Rowing / Biking

  • Anything with your Sandbag

  • Dumbbell Snatch

  • Step Ups

  • Mountain Climbers

  • Push Press / Jerk

  • Toes to Bar

  • Devil Press

  • Lunges

  • Wall Walks or Inchworms

• This would also be a great day for any of the following Street Parking Accessory workouts:

  • Butts and Guts

  • Suns Out Guns Out

  • Power

  • Oly

  • Sandbag (at 80% effort)

  • Bro Sesh

  • Any of the skill based extra programs

—HIGH INTENSITY STREET PARKING WORKOUT

This workout should be the most taxing Street Parking workout you do each week.

• This might be a great day to add in a workout that you really care about your performance, like the weekly Vault workout.

• Pick a workout with work/rest intervals. Like 4 x 3 min AMRAP with 2 Min Rest between AMRAPS. These workouts intend for you to go all out for each 3 min interval.

• EMOMs that might be hard for you to maintain.

• Workouts with a weight that is heavier than normal.

• Workouts with more explosive movements.

• Workouts with no rest intervals but have a goal time of 10 min or less.

• Oly or Power workouts are another option - or this day would be the day to add them in before your regular workout.

• Movements that are great to look for on this day (of course may be mixed in with movements not on the list as well):

  • Deadlifts

  • Power Cleans

  • Box Jumps

  • Jump Overs

  • Clean and Jerks

  • Thrusters

  • Back Squats

  • Front Squats

Here are a few suggestions for Street Parking Maintenance videos that go best with this program.

Weekly or on rest days when you might have more time:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• *Chest Opener - to help release diaphragm for better/more efficient breathing

Shorter options to do more frequently or as needed:

• Calves/Ankles

• Quad Foam Roll Daily Tune Up

• Lower Body Daily Tune Up

• Couch Stretch

• Pigeon Stretch

WEEK 1: 5.6~ MILES TOTAL

3 RUN WORKOUTS + 2 STREET PARKING WORKOUTS + 2 REST/MAINTENANCE DAYs

RUN (Tempo)

3 Rounds

• Run 800 Meters FAST

  —Rest 3 Minutes—

Total Distance = 2400 Meters

Goal: Consistent Pacing - 3:30 to 5:00 of running each time.

During Rest: Deep mouth breaths / transitioning to controlled nose breathing.

Street Parking Daily Workout that is a non-running workout at moderate intensity/80% effort.

RUN (SPEED)

6-8 Rounds

• Run 200 Meters FASTER

  —Rest 2 Minutes—

Total Distance: 1200 - 1600 Meters

Goal: Fast Feet! 45-75 seconds of fast running.

During Rest: Nose inhale / slow mouth exhale.

Choose full rest, active rest, or Street Parking Maintenance.

Maintenance Suggestions:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• Chest Opener

Street Parking Daily Workout that is a non-running workout at hight intensity/100% effort.

RUN (Distance)

• 5K Time Trial

Total Distance: 5000 Meters

Goal: 5K or 30 Minutes - whichever comes first.

Take note when/if breakdown occurs. (time/distance/etc). Best if done outdoors.

Choose full rest, active rest, or Street Parking Maintenance.

Maintenance Suggestions:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• Chest Opener

Shorter options to do more frequently or as needed:

• Calves/Ankles

• Quad Foam Roll Daily Tune Up

• Lower Body Daily Tune Up

• Couch Stretch

• Pigeon Stretch

RUN (Tempo)

3-4 Rounds:

• Run 800 Meters FAST

  —with Flying 400 Meter Recovery Jog

Total Distance: 3600 - 4800 Meters

Goal: Consistent 800 meter times at roughly your 1 mile pace.

During Rest: Rest is the 400 meter recovery jog - breathe deep and slow.

Street Parking Daily Workout that is a non-running workout at moderate intensity/80% effort.

RUN (Speed)

8 Rounds

• 200 Meter Run FASTER
  —with Flying 200 Meter Recovery Jog

Total Distance: 3200 Meters

Goal: Try to be within 10 seconds of week one 200 meter times.

During Rest: Rest is the 200 meter recovery jog - breathe in nose/out mouth.

Choose full rest, active rest, or Street Parking Maintenance.

Maintenance Suggestions:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• Chest Opener

Street Parking Daily Workout that is a non-running workout at hight intensity/100% effort.

RUN 3 (Distance)

• 5 Mile Run

  —Pace: 1:30/mile slower pace than your 5K Time Trial.

Total Distance: 5 Miles (8046 Meters)

Goal: 5 Miles or 55 Minutes - whichever comes first.

*If you averaged 9 min mile for your 5k - your pace today would be 10:30 miles

Choose full rest, active rest, or Street Parking Maintenance.

Maintenance Suggestions:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• Chest Opener

Shorter options to do more frequently or as needed:

• Calves/Ankles

• Quad Foam Roll Daily Tune Up

• Lower Body Daily Tune Up

• Couch Stretch

• Pigeon Stretch

Run (Tempo)

5-6 Rounds

• Run 800 Meters FAST

  —Rest 2:45

Total Distance: 4000 - 4800 Meters

Goal: Maintain same time average as week one.

During Rest: Deep mouth breaths / transitioning to controlled nose breathing.

Street Parking Daily Workout that is a non-running workout at moderate intensity/80% effort.

Run (Speed)

6 Rounds:

• 300 Meter Run FASTER
  —with Flying 200 Meter Recovery Jog

Total Distance: 3000 Meters

Goal: Be consistent with runs 3-5.

During Rest: Rest is 200 meter recovery jog and should take 2 minutes. Breathe in nose/out mouth.

Choose full rest, active rest, or Street Parking Maintenance.

Maintenance Suggestions:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• Chest Opener

Street Parking Daily Workout that is a non-running workout at hight intensity/100% effort.

Run (Distance)

• 10k Time Trial

Total Distance: 10,000 Meters

Goal: 10K or 70 Minutes - whichever comes first.

Choose full rest, active rest, or Street Parking Maintenance.

Maintenance Suggestions:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• Chest Opener

Shorter options to do more frequently or as needed:

• Calves/Ankles

• Quad Foam Roll Daily Tune Up

• Lower Body Daily Tune Up

• Couch Stretch

• Pigeon Stretch

Run (Tempo)

4 - 5 Rounds:

• Run 800 Meters FAST
  —with Flying 400 Meter Recovery Jog

Total Distance: 4800 - 6000 Meters

Goal: Aim to improve on week 2 times.

During Rest: Rest is the 400 meter recovery jog. Breathe deep and slow.

Street Parking Daily Workout that is a non-running workout at moderate intensity/80% effort.

Run (Speed)

6 - 8 Rounds:

• Run 300 Meters FASTER

  —Rest 2 Minutes Between Runs

Total Distance: 1800 - 2400 Meters

Goal: Consistent pacing. Fast feet. 45-75 seconds of running.

During Rest: Nose inhale, mouth exhale.

Choose full rest, active rest, or Street Parking Maintenance.

Maintenance Suggestions:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• Chest Opener

Street Parking Daily Workout that is a non-running workout at hight intensity/100% effort.

RUN (Distance)

2 Rounds:

• Run 5K

*Rest 1-4 Hours Between Runs

Total Distance: 10,000 Meters

Goal: Consistent pace for both. Shoot to finish each at roughly 4-5 minutes slower than your 5K time trial.

Choose full rest, active rest, or Street Parking Maintenance.

Maintenance Suggestions:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• Chest Opener

Shorter options to do more frequently or as needed:

• Calves/Ankles

• Quad Foam Roll Daily Tune Up

• Lower Body Daily Tune Up

• Couch Stretch

• Pigeon Stretch

Run (Tempo)

6 Rounds:

• Run 800 Meters FAST

  —Rest 2:30 Between Runs

Total Distance: 4800 Meters

Goal: Aim to be within 5-10 seconds of week 3 runs.

During Rest: Deep mouth breaths / transitioning to controlled nose breathing.

Street Parking Daily Workout that is a non-running workout at moderate intensity/80% effort.

RUN (Speed)

5 Rounds:

• Run 400 Meters FAST

  —With 200 Meter Flying Recovery Jog

Total Distance: 3000 Meters

Goal: Aim to be consistent in your 400 meter pace. Should feel like your 800 meter pace.

During Rest: Rest is 200 meter recovery jog. Breathe deep and slow.

Choose full rest, active rest, or Street Parking Maintenance.

Maintenance Suggestions:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• Chest Opener

Street Parking Daily Workout that is a non-running workout at hight intensity/100% effort.

RUN (Distance)

• 10 Mile Run

*Pace should be 2:30/mile slower than 10k time trial pace.

Total Distance: 10 Miles (16,092 Meters)

Goal: 10 miles or 2 hours - whichever comes first.

If your 10K time trial had an average 10 min/mile pace - shoot for a 13 minute mile pace.

Choose full rest, active rest, or Street Parking Maintenance.

Maintenance Suggestions:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• Chest Opener

Shorter options to do more frequently or as needed:

• Calves/Ankles

• Quad Foam Roll Daily Tune Up

• Lower Body Daily Tune Up

• Couch Stretch

• Pigeon Stretch

Run (Tempo)

4 Rounds:

• Run 800 Meters. FASTEST

  —Rest 5 Minutes Between Runs

Total Distance: 3200 Meters

Goal: Run each 800 as quickly as possible. You have a longer rest to allow you to do so.

During Rest: Deep mouth breaths transitioning to nose breaths.

Street Parking Daily Workout that is a non-running workout at moderate intensity/80% effort.

Run (Speed)

8 Rounds:

• 300 Meter Run FASTER

  —Rest 2 Minutes Between Runs

Total Distance: 2400 Meters

Goal: Try to be 3-5 seconds faster than week 4.

During Rest: Nose inhale - mouth exhale.

Choose full rest, active rest, or Street Parking Maintenance.

Maintenance Suggestions:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• Chest Opener

Street Parking Daily Workout that is a non-running workout at hight intensity/100% effort.

Run (Distance)

• AM: Run 15K

• PM: Run 5K

*REST 3-5 HOURS between runs. Longer rest is better.

Total Distance: 20,000 Meters

Goal: 15K should match your 10 mile pace. 5K should be roughly 3-4 minutes slower than week one 5K time trial.

During Rest: Try to eat, drink lots of fluid, and take a nap.

Choose full rest, active rest, or Street Parking Maintenance.

Maintenance Suggestions:

• Hips

• Hamstrings

• Hip Flexors/Psoas

• Gentle Lower Body Recovery

• Chest Opener

Shorter options to do more frequently or as needed:

• Calves/Ankles

• Quad Foam Roll Daily Tune Up

• Lower Body Daily Tune Up

• Couch Stretch

• Pigeon Stretch

If you are following this program to prepare for a specific race date - we encourage you to start it 7 weeks out (or 10 weeks out if you are doing the 2 runs per week option). You will complete the program as written, followed by a “taper week” leading into the run.

(We assume your run is on a Saturday/Sunday - but adjust your run schedule based on day of the week for your specific event.)

During this week bodywork / mobility work are super important. This is a great time to add in a few of the Street Parking Maintenance videos we have included in this program - as well as do some more foam rolling or even get a massage. (If getting a massage - try to schedule it 2-3 days before the event as opposed to the day before).

“Taper Runs”: You will run twice MAX during this week. We suggest on Monday or Tuesday - going back to Session 1 of Week 1 and repeating those intervals at a moderate pace. On Wednesday or Thursday you could go for a steady 25-30 min run at a moderate and comfortable pace.

On Race Day

Make sure you don’t change your normal run routine. Make sure you take time to warm up properly. Hydrate well the days leading up to the race and fuel properly the 24 hours before.

You have worked hard! Make sure to have fun! I

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