Salisbury Half Marathon Plan 2019 - Beginner
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WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
Total Weekly Mileage
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1 - Dec. 31-Jan. 6RestRest3.5Rest3.5Rest512
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2 - Jan. 7-13RestRest3.5Rest3.5Rest613
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3 - Jan. 14-20RestRest3.5Rest3.5Rest714
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4 - Jan. 21-27RestRest3.5Rest3.5Rest512
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5 - Jan. 28-Feb. 3RestRest3.5Rest3.5Rest714
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6 - Feb. 4-10 RestRest4.5Rest3.5Rest816
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7 - Feb. 11-17RestRest5.5Rest3.5Rest918
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8 - Feb. 18-24RestRest3.5Rest3.5Rest714
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9 - Feb. 25-March 3RestRest5.5Rest3.5Rest918
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10 - March 4-10RestRest6.5Rest3.5Rest1020
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11 - March 11-17RestRest7.5Rest3.5Rest1122
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12 - March 18-24Rest3.5Rest7.4RestRestTK - 3.114
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13 - March 25-31RestRest3.5Rest2.5Rest510
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14 - April 1-6Rest2.5Rest2.5RestRACE DAY - 13.1REST!18.1
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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.
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You can run Tuesday, Thursday, Saturday/Sunday, or Wednesday, Friday, Sunday.
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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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* 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.
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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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Plan by Vanessa Junkin, Road Runners Club of America Level 1 Certified Coach
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