Congratulations! You’ve decided to train for the Rose Bowl Half Marathon on January 19, 2025.

Completing 13.1 miles at any pace is a challenging and amazing goal and everyone can benefit from a training plan that focuses on endurance, builds mileage and speed consistently, and incorporates plenty of recovery.

LA Road Runner’s Coach David Levine has developed three training schedules for beginners through advanced runners, walkers, and run/walkers. Here is how to choose the best plan for you and understand the workout terms.

CHOOSING A TRAINING SCHEDULE

Pick a plan based on where you are NOW, not where you feel you should be. Starting out too hard can lead to injury and will limit your endurance. You can switch schedules if you find it is too much – or too little – for your fitness.

Levels are based on total weekly mileage, time spent working out, and intensity (% of mileage that is considered speed work).

Rose Bowl Half Marathon: Level 1 Beginner: 12-week program that starts Mon, October 28. Speed work is 5% of weekly mileage. Great for beginners, walkers, run/walkers or those returning from an injury. Focus is on completing, not competing in the marathon.

Rose Bowl Half Marathon: Level 2 Intermediate: 12-week program that starts Mon, October 28. Speed work is 10% of weekly mileage. Great for those who have completed other races and like being more competitive. Goal of a PR and to add more speed work.

Rose Bowl Half Marathon: Level 3 Advanced: 12-week program that starts Mon, October 28. Mileage and total time spent working out is higher. Speed work is 15% of weekly mileage. For the competitive runner who wants to rank high in age group. Goal is racing the half marathon and aiming for a PR.

UNDERSTANDING PACES

To find your training pace goals, use a recent race result or complete a mile as fast as possible. Plug that time and distance into a running pace calculator.

EASY: Slow enough that you can hold a conversation with a friend. 6/10 running effort. Heart Rate Zone 2.

MRP / MARATHON RACE PACE: Pace you would expect to run 26.2 miles on race day. This is a little slower than HMRP. Heart Rate Zone 3.

HMRP / HALF MARATHON RACE PACE: Pace you expect to run 13.1 miles on race day. High end of Heart Rate Zone 3.

T-PACE / THRESHOLD: Anaerobic Threshold pace. Between your 5K and 10K pace. Fast enough that holding a conversation is difficult. Comfortably uncomfortable. 8/10 running effort. Low end of Heart Rate Zone 4.

I-PACE / INTERVAL: Fast 800 meters (1/2 mile) to 1,600 meters (1 mile). High end of Heart Rate Zone 4.

R-PACE / REPETITION: Fast 200 meters to 800 meters. Just below sprinting. Heart Rate Zone 5.