Half Marathon Plan:
| WEEK 1 | |
|---|---|
| Day 1 | 20 min easy/ recovery run |
| Day 2 | 10 min easy run, 10 min tempo run, 10 min easy run |
| Day 3 | Cross train/ strength work |
| Day 4 | 10 min easy run, 5X (30 sec fast, 1 min slow), 10 min easy run |
| Day 5 | Rest Day |
| Day 6 | 4 miles at easy pace |
| Day 7 | Rest Day |
| WEEK 2 | |
|---|---|
| Day 1 | 20 min easy/ recovery run |
| Day 2 | 10 min easy run, 10 min tempo run,10 min easy run |
| Day 3 | Cross train/ strength work |
| Day 4 | 10 min easy run, 5X (45 sec fast, 1 min slow), 10 min easy run |
| Day 5 | Rest Day |
| Day 6 | 5 miles at easy pace |
| Day 7 | Rest Day |
| WEEK 3 | |
|---|---|
| Day 1 | 20 min easy/ recovery run |
| Day 2 | 10 min easy run, 10 min tempo run, 10 min easy run |
| Day 3 | Cross train/ strength work |
| Day 4 | 10 min easy run, 5X (1 min fast, 1 min slow), 10 min easy run |
| Day 5 | Rest Day |
| Day 6 | 6 miles at easy pace |
| Day 7 | Rest Day |
| WEEK 4 | |
|---|---|
| Day 1 | 20 min easy/ recovery run |
| Day 2 | 10 min easy run, 20 min tempo run,10 min easy run |
| Day 3 | Cross train/ strength work |
| Day 4 | 10 min easy run, 20 min fartlek, 10 min easy run |
| Day 5 | Rest Day |
| Day 6 | 7 miles at easy pace |
| Day 7 | Rest Day |
| WEEK 5 | |
|---|---|
| Day 1 | 20 min easy/ recovery run |
| Day 2 | 10 min easy run, 2 X 15 min tempo run with a 5 min recovery, 10 min easy run |
| Day 3 | Cross train/ strength work |
| Day 4 | 10 min easy run,5X(90sec fast, 1 min slow), 10 min easy run |
| Day 5 | Rest Day |
| Day 6 | 8 miles at easy pace |
| Day 7 | Rest Day |
| WEEK 6 | |
|---|---|
| Day 1 | 20 min easy/ recovery run |
| Day 2 | 10 min easy run, 2 X 15 min tempo run with a 5 min recovery, 10 min easy run |
| Day 3 | Cross train/ strength work |
| Day 4 | 10 min easy run,8X(30sec fast up a hill, easy run down), 10 min easy run |
| Day 5 | Rest Day |
| Day 6 | 5 miles at easy pace |
| Day 7 | Rest Day |
| WEEK 7 | |
|---|---|
| Day 1 | 20 min easy/ recovery run |
| Day 2 | 10 min easy run, 2 X 15 min tempo run with a 3 min recovery, 10 min easy run |
| Day 3 | Cross train/ strength work |
| Day 4 | 10 min easy run, 5X (2 min fast, 1 min slow), 10 min easy run |
| Day 5 | Rest Day |
| Day 6 | 9 miles at easy pace |
| Day 7 | Rest Day |
| WEEK 8 | |
|---|---|
| Day 1 | 20 min easy/ recovery run |
| Day 2 | 10 min easy run, 25 min tempo run, 10 min easy run |
| Day 3 | Cross train/ strength work |
| Day 4 | 10 min easy run, 30 min fartlek, 10 min easy run |
| Day 5 | Rest Day |
| Day 6 | 10 miles at easy pace |
| Day 7 | Rest Day |
| WEEK 9 | |
|---|---|
| Day 1 | 30 min easy/ recovery run |
| Day 2 | 10 min easy run, 30 min tempo run, 10 min easy run |
| Day 3 | Cross train/ strength work |
| Day 4 | 10 min easy run, 8X (2 min fast, 1 min slow), 10 min easy run |
| Day 5 | Rest Day |
| Day 6 | 11 miles at easy pace |
| Day 7 | Rest Day |
| WEEK 10 | |
|---|---|
| Day 1 | 30 min easy/ recovery run |
| Day 2 | 10 min easy run, 30 min tempo run, 10 min easy run |
| Day 3 | Cross train/ strength work |
| Day 4 | 10 min easy run, 8X (2 min fast, 1 min slow), 10 min easy run |
| Day 5 | Rest Day |
| Day 6 | 11 miles at easy pace |
| Day 7 | Rest Day |
| WEEK 11 | |
|---|---|
| Day 1 | 30 min easy/ recovery run |
| Day 2 | 10 min easy run, 30 min tempo run, 10 min easy run |
| Day 3 | Cross train/ strength work |
| Day 4 | 10 min easy run, 8X (2 min fast, 1 min slow), 10 min easy run |
| Day 5 | Rest Day |
| Day 6 | 11 miles at easy pace |
| Day 7 | Rest Day |
| WEEK 12 | |
|---|---|
| Day 1 | 20 min easy/ recovery run |
| Day 2 | Rest Day |
| Day 3 | 40 min easy run |
| Day 4 | Rest Day |
| Day 5 | 15 min easy run in race kit |
| Day 6 | Rest Day |
| Day 7 | Run Day |
