Salisbury Half Marathon Plan 2019 - Beginner

	A	B	C	D	E	F	G	H	I
1	Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Weekly Mileage
2	1 - Dec. 31-Jan. 6	Rest	Rest	3.5	Rest	3.5	Rest	5	12
3	2 - Jan. 7-13	Rest	Rest	3.5	Rest	3.5	Rest	6	13
4	3 - Jan. 14-20	Rest	Rest	3.5	Rest	3.5	Rest	7	14
5	4 - Jan. 21-27	Rest	Rest	3.5	Rest	3.5	Rest	5	12
6	5 - Jan. 28-Feb. 3	Rest	Rest	3.5	Rest	3.5	Rest	7	14
7	6 - Feb. 4-10	Rest	Rest	4.5	Rest	3.5	Rest	8	16
8	7 - Feb. 11-17	Rest	Rest	5.5	Rest	3.5	Rest	9	18
9	8 - Feb. 18-24	Rest	Rest	3.5	Rest	3.5	Rest	7	14
10	9 - Feb. 25-March 3	Rest	Rest	5.5	Rest	3.5	Rest	9	18
11	10 - March 4-10	Rest	Rest	6.5	Rest	3.5	Rest	10	20
12	11 - March 11-17	Rest	Rest	7.5	Rest	3.5	Rest	11	22
13	12 - March 18-24	Rest	3.5	Rest	7.4	Rest	Rest	TK - 3.1	14
14	13 - March 25-31	Rest	Rest	3.5	Rest	2.5	Rest	5	10
15	14 - April 1-6	Rest	2.5	Rest	2.5	Rest	RACE DAY - 13.1	REST!	18.1
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17	The runs listed for Wednesday can be done on Tuesday or Wednesday. Long runs can be done on Saturday or Sunday. Rest the other day.
18	You can run Tuesday, Thursday, Saturday/Sunday, or Wednesday, Friday, Sunday.
19	Runs should be at an easy pace at which you could hold a conversation. If you want to add in some strides at the end of some of your weekday runs, you can do that.
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21	* TK = Tim Kennard River Run. Since your half marathon will only be two weeks away, you might want to run the 5K rather than the 10-miler.
22	If you do run the 10-miler, adjust the rest of your weekly mileage so you aren't running too much.
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24	Plan by Vanessa Junkin, Road Runners Club of America Level 1 Certified Coach
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