Run Miami 2027
Runs + Recovery
Pick your goal time. The paces are done.
Half and full pace charts with easy, tempo and track splits. Base, build, specific, peak and taper.
12 weeks · Half + full tracks · 13-page PDF · Instant download
- Program start
- Monday, Nov 9, 2026
- Race day
- Sunday, Jan 31, 2027
- Start
- 6:00 AM, Downtown Miami
Pace chart
One goal time sets every session.
Find your row, and every easy run, tempo, track rep and long-run finish has a target. Goals from 1:30 to 3:00 for the half and 3:00 to 5:30 for the full. Recheck in Weeks 5 and 4 and move down a row if goal-pace work feels like an 8 out of 10.
Try the pace chart
Goal finish time
Half marathon pace
9:09/ mi
Easy / Zone 2
10:33 to 11:33/ mi
400m rep at 5K pace
2:05
Paces are estimates from Riegel’s model. In Miami heat and humidity, easy days run by feel, not the chart.
Four phases · Nov 9 to Jan 31
Build the engine. Make race pace familiar. Arrive fresh.
PHASE 01
Base
12 to 9 weeks out · Nov 9 to Dec 6
Aerobic volume, short track reps for speed and form. Week 9 is a deload.
PHASE 02
Build
8 to 6 weeks out · Dec 7 to Dec 27
Longer track intervals and tempo. Christmas week is a full deload with no long run.
PHASE 03
Specific
5 to 4 weeks out · Dec 28 to Jan 10
Goal-pace work on the track and inside the long run.
PHASE 04
Peak + taper
3 to 1 weeks out · Jan 11 to Jan 31
Peak long run in Week 3, then a two-week taper to race day.
Weekly miles
Peak week: 28 miles on the half track, 45 on the full.
Inside the PDF
Every week written out.
- Half and full marathon tracks, every week written out from Nov 9 to race day
- Pace charts for every goal time: easy, tempo, 10K, 5K and track splits
- Saturday or Sunday long-run layouts
- Fueling, Miami heat and hydration, sleep, and a missed-training rule
Readiness check
Half or full? Check where you are today.
Not there yet? Use the weeks before November 9 to run 3 to 4 easy Zone 2 runs a week. If you cannot reach the full marathon entry point by November 9, run the half.
| Before Nov 9 | Half track | Full track |
|---|---|---|
| Current running | 3 days a week, about 10 to 12 miles weekly | 4 days a week, about 20 miles weekly |
| Longest recent run | 4 miles continuous, pain free | 8 miles continuous, pain free |
| Running history | At least 3 months of consistent running | At least 6 months of consistent running |
| Pain status | No current pain that changes how you run | No current pain that changes how you run |
How it was built
Research first, applied conservatively.
10 cited sources in the guide
01
Most running stays easy
One quality session a week and part of some long runs carry the intensity. The rest is easy, as in the training of well-trained endurance athletes.
02
Volume rises in small steps
Week-to-week increases are mostly about 10 percent or less, with planned deloads every three to four weeks.
03
A real taper
Two weeks at about half the volume of the peak weeks, with race pace kept in both.
04
Paces from your goal
Pace charts use Riegel’s endurance model, so every session is set from one goal time.
Most of the studies involved trained or competitive athletes, and responses vary from person to person. If your body tells you something different from the table, your body wins.
Better together
Add the strength guide: two lifts a week built around these runs.
Both guides follow the same four phases and the same calendar. Strength A sits at least 3 hours after Tuesday’s run, and Thursday is a lifting day with no running.
See Strength + Activation| Day | Runs + Recovery | Strength + Activation |
|---|---|---|
| Mon | Rest + 10 to 15 min mobility | — |
| Tue | Quality run (AM) | Strength A, 3+ hours later |
| Wed | Zone 2 run | — |
| Thu | No running | Strength B |
| Fri | Rest | — |
| Sat | Long run | — |
| Sun | Easy run, optional | — |
Saturday long-run version shown. The guides include a Sunday long-run version too.
Built at Complex
Train smart. Show up healthy. Finish strong.
Complex Physical Therapy & Performance works with runners, youth athletes, everyday movers and professional athletes across South Florida. These guides are how we would set up the 12 weeks if you trained with us. If you want the plan adapted to you, or something hurts, book in with our team.
South Miami · Edgewater-Wynwood · Las Olas-Fort Lauderdale
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Get the guides
Week 1 starts Monday, November 9.
Single guide
Runs + Recovery
$79
Every run, pace chart and taper week for the half and the full.
Complete program
Save $29Both guides
$129
Both guides on one calendar. The hard days line up and the easy days stay easy.
- Runs + Recovery: every run, pace chart and taper week
- Strength + Activation: every lift, percentage and activation drill
- Nutrition and fueling: carbs per hour, carb-loading, race breakfast
- Hydration: sweat-rate test and Miami heat guidance
- Recovery and rest: deloads, taper, sleep, soreness vs pain
- One shared calendar from Monday, Nov 9 to Sunday, Jan 31
- See everything included
Single guide
Strength + Activation
$79
Two lifts a week, loaded by percentage, with the activation routine.
One-time purchase. PDF download right after checkout. Secure payment by Stripe.
Week 1 starts Monday, November 9, 2026, and the last week ends on race day, Sunday, January 31, 2027. Every week in the PDF is dated.
Independent training resource. Not affiliated with or endorsed by the Life Time Miami Marathon & Half.
General education, not individualized medical advice. Get cleared by your physician before starting a new training program.
Runs + Recovery
$79