General Training Plans
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12 Week Half Marathon Training PlanTotal Mileage
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WeekSundayMondayTuesdayWednesday*ThursdayFriday
Saturday*
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1Yoga2 milesStrength train2 milesStrength trainRest3 miles7
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2Light yoga & stretch2 mile shakeoutStrength train2 milesStrength trainRest3 miles7
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3Light yoga & stretch2 mile shakeoutStrength train2 milesStrength train2 miles4 miles10
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4Light yoga & stretch2 mile shakeoutStrength train3 milesStrength train2 miles5 miles12
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5Light yoga & stretch2 mile shakeoutStrength train3 mile progressionStrength train2 miles6 miles13
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6Light yoga & stretch2 mile shakeoutStrength train3 mile progressionStrength train2 miles8 miles15
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7Light yoga & stretch2 mile shakeoutStrength train4 mile progressionStrength train3 miles9 miles18
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8Light yoga & stretch2 mile shakeoutStrength train5 mile progressoinStrength train3 miles10 miles20
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9Light yoga & stretch2 mile shakeoutStrength train6 milesStrength train3 miles11 miles22
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10Light yoga & stretch2 mile shakeoutStrength train5 milesStrength train3 miles8 miles18
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11Light yoga & stretch2 mile shakeoutStrength train3 milesStrength train2 miles5 miles12
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123 mile shakeoutYoga3 milesLight strength training2 milesRest2 easy miles10
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13RACE DAY164
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Notes:
Progression run: a run that builds to improve your fitness by running negative splits towards your goal pace. For example, if you need to do a 3 mile progression run and your goal pace is 10 minutes, you would run the first mile at 10:40, the second at 10:20, and the third at 10 minutes

Tempo run: a run that works to increase your metabolic fitness by running a consistent fast pace. For example, if you are to do a 5 mile tempo run, start with a 2 minute warm up at turtle pace then jump into your marathon pace and hold that strong for 5 miles. Finish it up with another 2 minute cool down

Long runs: long runs should be at an easy pace. For example, if your goal pace is 10 minutes, you should be running at an 11-13 minute pace
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Half Marathon
Full Marathon