| A | B | C | D | E | F | G | H | I | J | K | |
|---|---|---|---|---|---|---|---|---|---|---|---|
1 | 12-Week Half-MARA Plan (KM) | ||||||||||
2 | WEEK | Date | Monday EASY RUN RPE:3-4 | Tuesday REST | Wednesday EASY RUN RPE:3-4 | Thursday FUN RUN RPE: 4-5 (Optional) | Friday REST | Saturday SLOW & STEADY LONG RUN RPE:2-3 | Sunday REST | Weekly Mileage | |
3 | 1 | 5 k | 5 k | 5 k | 7 k | 22 k | |||||
4 | 2 | 5 k | 5 k | 5 k | 8 k | 23 k | |||||
5 | 3 | 6 k | 6 k | 6 k | 10 k | 28 k | |||||
6 | 4 | 6 k | 6 k | 6 k | 7 k | 25 k | |||||
7 | 5 | 7 k | 7 k | 7 k | 10 k | 31 k | |||||
8 | 6 | 7 k | 7 k | 7 k | 11 k | 32 k | |||||
9 | 7 | 7 k | 7 k | 7 k | 13 k | 34 k | |||||
10 | 8 | 8 k | 8 k | 8 k | 10 k | 34 k | |||||
11 | 9 | 8 k | 8 k | 8 k | 15 k | 39 k | |||||
12 | 10 | 8 k | 8 k | 8 k | 16 k | 40 k | |||||
13 | 11 | 8 k | 8 k | 8 k | 11 k | 35 k | |||||
14 | 12 | Rest Day | EASY RUN 5K RPE:3-4 | Rest Day | EASY RUN 5K RPE:2-3 | Rest Day | EASY RUN 3K RPE:2-3 | HALF MARATHON 21k RPE:5 | |||