Tuesday, May 10, 2016

Half Marathon Training Schedule


Hey Y'all, with it being running season, with so many races coming up in all parts of the country I thought I would share a half marathon schedule I made for a family member. 
I would recommend this for the beginner but not a complete “non exerciser".  
This schedule has 4 days of running and 1-2 days off and 1-2 days of cross training. 
I have seen schedules that only include 3 days of running and to me that does not seem like enough cardiovascular and sport specific training to enjoy the race and decrease chances of injury, so I like at least 4 days of running. Please feel free to contact me if you have any questions, enjoy! 
*check with your doctor to make sure you are healthy enough to run a half marathon prior to starting 

Xtrain (cross train = getting your HR up and not running, such as elliptical, bike, swimming, strength training, circuit training 45-60 mins
Week 
#
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Total Wkly milage
1
Off
3
Off or Xtrain
3
Xtrain
2
3
11
2
Off
3
Off or Xtrain
4
Xtrain
2
4
13
3
Off
4
Off or Xtrain
3
Xtrain
2
5-6
14-15
4
Off
4
Off or Xtrain
4
Xtrain
3
7
18
5
Off
5
Off or Xtrain
5
Xtrain
3
6
19
6
Off
4
Off or Xtrain
4
Xtrain
3-4
7-8
19-20*
7
Off
5
Off or Xtrain
5
Xtrain
4
8
22
8
Off
5
Off or Xtrain
8
Xtrain
4
9
26
9
Off
6
Off
5
Xtrain
4
9
24
10
Off
5
Off or Xtrain
8
Xtrain
3
11
27
11
Off
6
Off or Xtrain
7
Xtrain
3
8
24
12
off
6
Off or
Xtrain
5
Xtrain (light)
2
Race Day
26

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