Easy, breezy half marathon training…perfect for the beginner!

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 12-week training schedule that adds miles safely. There are cross training 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.

Mondays: Rest to prevent injury but no need to stay off your feet completely. Go for a walk and use a foam roller to massage your hardworking legs.
Tuesdays and Thursdays: Warm up, then run at a moderate pace for the designated mileage.
Wednesdays: Rest on rest days. On run days, after warming up, run at a comfortable pace for the designated mileage.
Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy to moderate effort for 30 to 45 minutes. If you’re feeling tired or sore, then rest.
Saturdays: Run the designated mileage at an easy, conversational pace.
Sundays: Recover on this day with easy runs to loosen up your muscles.

Feedback is requested!  Let me know how you did as I am following this schedule with my first half on Oct 27th!Image

WEEK MON TUES WED THUR FRI SAT SUN TOTAL
MILES
One Rest 2 miles Rest 2.5 miles Rest 3 miles 2 easy miles 9.5 miles
Two Rest 2 miles Rest 3 miles CT or Rest 4 miles 2.5 easy miles 11.5 miles
Three Rest 2.5 miles 2 miles 3 miles CT or Rest 5 miles 2 easy miles 14.5 miles
Four Rest 3 miles Rest 4 miles CT or Rest 6 miles 3 easy miles 16 miles
Five Rest 3 miles 3 easy miles 3 miles CT or Rest 7 miles 3 easy miles 19 miles
Six Rest 4 miles CT 4 miles CT or Rest 8 miles 2 easy miles 18 miles
Seven Rest 4 miles Rest 4 miles CT or Rest 9 miles 3 easy miles 20 miles
Eight Rest 4 miles CT 3 miles CT or Rest 10 miles 2 easy miles 19 miles
Nine Rest 5 miles 3 easy miles 4 miles CT or Rest 11 miles Rest 23 miles
Ten 3 easy miles 4 miles Rest 3 miles CT or Rest 12 miles 2 easy miles 24 miles
Eleven Rest 4 miles Rest 3 miles CT or Rest 5 miles 2.5 easy miles 14.5 miles
Twelve Rest 2 miles 20 minutes Rest 20 minutes Race Day! 13.1 miles Rest 15.1 miles + 40 minutes
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