HALF MARATHON 13.1 TRAINING PROGRAM BEGINNER

PRO TIPS

HALF MARATHON 13.1 TRAINING PROGRAM | BEGINNER

WEEK

1 2 3 4 5 6 7 8 9 10 11 12

MONDAY

CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN

TUESDAY

3 M RUN 3 M RUN 3.5 M RUN 3.5 M RUN 4 M RUN 4 M RUN 4.5 M RUN 4.5 M RUN 5 M RUN 5 M RUN 5 M RUN 4 M RUN

WEDNESDAY

2M RUN OR XT 2M RUN OR XT 2M RUN OR XT 2M RUN OR XT 2M RUN OR XT 2M RUN OR XT 3M RUN OR XT 3M RUN OR XT 3M RUN OR XT 3M RUN OR XT 3M RUN OR XT 3M RUN OR XT

THURSDAY

3 M RUN + STRENGTH 3 M RUN + STRENGTH 3.5 M RUN + STRENGTH 3.5 M RUN + STRENGTH 4 M RUN + STRENGTH 4 M RUN + STRENGTH 4.5 M RUN + STRENGTH 4.5 M RUN + STRENGTH 5 M RUN + STRENGTH 5 M RUN + STRENGTH 5 M RUN + STRENGTH

2 M RUN

FRIDAY

REST REST REST REST REST 2 M EASY RUN REST REST REST REST REST REST

SATURDAY

30 MIN CROSS-TRAIN 30 MIN CROSS-TRAIN 40 MIN CROSS-TRAIN 40 MIN CROSS-TRAIN 40 MIN CROSS-TRAIN

REST 50 MIN CROSS-TRAIN 50 MIN CROSS-TRAIN

REST 60 MIN CROSS-TRAIN 60 MIN CROSS-TRAIN

REST

SUNDAY

4 M RUN 4 M RUN 5 M RUN 5 M RUN 6 M RUN 5K RACE 7 M RUN 8 M RUN 10K RACE 9 M RUN 10 M RUN HALF MARATHON

NOTES:

PRO TIPS

HALF MARATHON 13.1 TRAINING PROGRAM | INTERMEDIATE

WEEK

1 2 3 4 5 6 7 8 9 10 11 12

MONDAY

CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN CROSS-TRAIN

TUESDAY

3 M RUN 3 M RUN 3.5 M RUN 3.5 M RUN 4 M RUN 4 M RUN 4.5 M RUN 4.5 M RUN 5 M RUN 5 M RUN 5 M RUN 4 M RUN

WEDNESDAY

5 X 400 5K PACE 30 MIN TEMPO 6 X 400 5K PACE 35 MIN TEMPO 7 X 400 5K PACE 40 MIN TEMPO 8 X 400 5K PACE 40 MIN TEMPO 9 X 400 5K PACE 45 MIN TEMPO 10 X 400 5K PACE 30 MIN TEMPO

THURSDAY

3 M RUN + STRENGTH 3 M RUN + STRENGTH 3.5 M RUN + STRENGTH 3.5 M RUN + STRENGTH 4 M RUN + STRENGTH 4 M RUN + STRENGTH 4 M RUN + STRENGTH 5 M RUN + STRENGTH 5 M RUN + STRENGTH 4 M RUN + STRENGTH 4 M RUN + STRENGTH

2 M RUN

FRIDAY

REST REST REST REST REST 3 M EASY RUN REST REST 3 M EASY RUN REST REST 2 M EASY RUN

SATURDAY

3 M RUN 3 M RUN

REST 3 M RUN 3 M PACE

REST 4 M PACE 5 M PACE

REST 5 M PACE 3 M PACE

REST

SUNDAY

5 M RUN 6 M RUN 5K RACE 7 M RUN 8 M RUN 10K RACE 9 M RUN 10 M RUN 15K RACE 11 M RUN 12 M RUN HALF MARATHON

NOTES:

PRO TIPS

HALF MARATHON 13.1 TRAINING PROGRAM | ADVANCED

WEEK

1 2 3 4 5 6 7 8 9 10 11 12

MONDAY

3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH

TUESDAY

6 X HILL 7 X 400 5K PACE

7 X HILL 8 X 400 5K PACE

8 X HILL 8 X 400 5K PACE 4 X 800 10K PACE 3 X 1600 RACE PACE 5 X 800 10K PACE 4 X 1600 RACE PACE 6 X 800 10K PACE 6 X 400 5K PACE

WEDNESDAY

3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 3 M RUN + STRENGTH 2 M RUN + STRENGTH

THURSDAY

40 MIN TEMPO 45 MIN TEMPO 30 MIN TEMPO 40 MIN TEMPO 45 MIN TEMPO 30 MIN TEMPO 45 MIN TEMPO 50 MIN TEMPO 30 MIN TEMPO 55 MIN TEMPO 60 MIN TEMPO 30 MIN TEMPO

FRIDAY

REST REST REST OR EASY RUN REST REST REST OR EASY RUN REST REST REST OR EASY RUN REST REST 3 M EASY RUN

SATURDAY

3 M RUN 3 M PACE

REST 3 M RUN 3 M PACE

REST 4 M PACE 5 M PACE

REST 5 M PACE 3 M PACE

REST

SUNDAY

90 MIN RUN 90 MIN RUN

5K RACE 90 MIN RUN 90 MIN RUN

10K RACE 1:45 RUN 1:45 RUN 15K RACE 2:00 RUN 2:00 RUN HALF MARATHON

NOTES:

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