Intermediate Half Marathon Training Schedule (scroll down for beginner program)

If you are an experienced runner and want to improve your time this training schedule is for you. Mondays are for speedwork alternating repeats and tempo runs on the track. Do speed workouts at 5K race pace and Tempo runs slightly slower. Long weekend runs should be super-easy. RP=Race Pace. This means run the pace you want to run in the half marathon on the days marked with RP. EZ means run super easy and comfortable. RC=Race. If you can find a race that fits with your schedule, go for it. Otherwise run your miles on a marked course around your house or on the treadmill. Have fun!! I hope to see you at the Helvetia Half Marathon or the All Women’s Hippie Chick Half Marathon.

Mon

Tues

Wed

Thu

Fri

Sat

Sun

WEEK 8

5x400

Rest

3 miles

EZ

3-5 miles – RP

3 miles – EZ

8 miles long

Rest

WEEK 7

2x10 min tmp

Rest

3 miles

EZ

3-5 miles – EZ

3 miles – EZ

5k – RC

Rest

WEEK 6

6x400

Rest

3 miles

EZ

4 miles – RP

3 miles – EZ

9 miles long

Rest

WEEK 5

2x10 min tmp

Rest

3 miles

EZ

5 miles – RP

3 miles – EZ

10 miles long

Rest

WEEK 4

7x400

Rest

3 miles

EZ

3 miles – EZ

3 miles – EZ

10k – RC

Rest

WEEK 3

20 min tmp

Rest

3 miles

EZ

5 miles – RP

3 miles – EZ

11 miles long

Rest

WEEK 2

8x400

Rest

3 miles

EZ

3 miles – RP

3 miles – EZ

12 miles long

Rest

WEEK 1

2x5 min tmp

Rest

3 miles

EZ

3 miles – EZ

3 miles – EZ

Rest

Half Marathon

Beginners Half Marathon Training Schedule

This program is simple and easy and incorporates cross-training (XT) into your schedule. Track=running to the track and increasing your speed moderately at the track. Track days are to be modified to the beginner. RP=Race pace. Run these marked days as close to the pace you want to run the half marathon. EZ=Easy. Run easy on these days. Have fun! I will look for you at the Helvetia Half Marathon or the Hippie Chick All Women’s Half Marathon.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

WEEK 8

Track

Rest

XT

2 miles – EZ

3 mile – RP

8 miles long

Rest

WEEK 7

Track

Rest

XT

3 miles – EZ

4 mile – RP

5k – RC

Rest

WEEK 6

Track

Rest

XT

4 miles – EZ

3 mile – RP

9 miles long

Rest

WEEK 5

Track

Rest

XT

4.5 miles – EZ

3 mile – RP

10 miles long

Rest

WEEK 4

Track

Rest

XT

5 miles – EZ

4 mile – RP

10k – RC

Rest

WEEK 3

Track

Rest

XT

6 miles – RP

4 mile – RP

11 miles long

Rest

WEEK 2

Track

Rest

XT

4 miles – RP

6 mile – RP

12 miles long

Rest

WEEK 1

Track

Rest

XT

3 miles – EZ

Rest

Rest

Half Marathon