POPSUGAR Fitness

Half Marathon Training Plan to Print

Mar 4 2013 - 12:18pm

SS (Strength Train and Stretch): do your own routine or take a yoga class
CT (Cross train): cardio other than running such as biking, swimming, cardio class, etc)
Rest: You don't have to skip out on exercise entirely. Take a walk, do some stretches or foam-roller exercises.

Week Mon Tues Wed Thur Fri Sat Sun
Week 1 2 miles and 20-min SS 30-min SS 30-min CT 2 miles or 30-min CT Rest 2 miles Rest
Week 2 2 miles and 20-min SS 30-min SS 30-min CT 2 miles or 20-min CT Rest 3 miles Rest
Week 3 3 miles and 20-min SS 30-min SS 60-min CT 2 miles or 20-min CT Rest 3.5 miles Rest
Week 4 3 miles and 20-min SS 30-min SS 60-min CT 2 miles or 20-min CT Rest 4 miles Rest
Week 5 3 miles and 20-min SS 30-min SS 60-min CT 2 miles or 20-min CT Rest 4.5 miles Rest
Week 6 3.5 miles and 20-min SS 30-min SS 60-min CT 2 miles or 20-min CT Rest 4.5 miles Rest
Week 7 3.5 miles and 20-min SS 30-min SS 60-min CT 2.5 miles or 25-min CT Rest 5K race (or 5 miles) Rest
Week 8 4 miles and 20-min SS 30-min SS 60-min CT 2.5 miles or 25-min CT Rest 5 miles Rest
Week 9 4 miles and 20-min SS 30-min SS 60-min CT 3 miles or 30-min CT Rest 6 miles Rest
Week 10 4 miles and 20-min SS 30-min SS 60-min CT 3 miles or 30-min CT Rest 10K race (or 7 miles) Rest
Week 11 5 miles and 20-min SS 30-min SS 60-min CT 3.5 miles or 35-min CT Rest 8 miles Rest
Week 12 5 miles and 20-min SS 30-min SS 60-min CT 3.5 miles or 35-min CT Rest 10 miles Rest
Week 13 5 miles and 20-min SS 30-min SS 60-min CT 4 miles or 40-min CT Rest 11 miles Rest
Week 14 5 miles and 20-min SS 30-min SS 60-min CT 3 miles or 20-min CT Rest 12 miles Rest
Week 15 4 miles and 20-min SS 30-min SS 60-min CT 3 miles or 30-min CT Rest 8 miles Rest
Week 16 3 miles and 20-min SS 30-min SS 2 miles or 20-min CT Rest Rest Race Day! Congrats! 13.1 miles Rest


Source URL
http://www.fitsugar.com/fitness/Half-Marathon-Training-Plan-Print-28504250