POPSUGAR Fitness

Yes You Can! 4-Month Beginner Half-MarathonTraining Schedule

Jul 10 2014 - 12:02pm

If you have a few 5Ks and 10Ks under your belt, you're probably thinking about running your first half marathon. Doubling your racing distance means building endurance by increasing your weekly mileage. Don't be daunted by this! Try this 16-week training schedule that adds miles safely. There are cross training, strength training and stretching, and rest days built into the program to help prevent injury. Plus, the long runs are on Saturdays when you have time to go the distance, giving you Sundays to recover.

Before looking over the schedule, here are some important notes:

SS (Strength train and stretch): Do your own routine or take a yoga class
CT (Cross train): Do cardio other than running such as biking, swimming, or a cardio class
Rest: You don't have to skip out on exercise entirely. Take a walk, do some stretches or use a foam roller to massage [1] your hardworking legs.

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

Click here to print an image-free version [2] of the training program.


Source URL
http://www.fitsugar.com/Half-Marathon-Training-Schedule-Beginners-2845222