Training plan for Half Marathon

Training plan for Half Marathon 2017-09-22T09:21:37+00:00
Training for your first Half Marathon
 “The will to win means nothing if you haven’t the will to prepare.” – Juma Ikangaa, 1989 NYC Marathon winner. “
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Stretch &
Strengthen
4.8km run 3.2km run or cross 4.8km run +
strength
Rest 30 min cross 6.4km run
2 Stretch &
Strengthen
4.8km run 3.2km run or cross 4.8km run +
strength
Rest 30 min cross 6.4km run
3 Stretch &
Strengthen
5.5 km run 3.2km run or cross 3.5 m run +
strength
Rest 40 min cross 8 km run
4 Stretch &
Strengthen
5.5 km run 3.2km run or cross 3.5 m run +
strength
Rest 40 min cross 8 km run
5 Stretch &
Strengthen
6.4km run 3.2km run or cross 6.4km run +
strength
Rest 40 min cross 9.5 km run
6 Stretch &
Strengthen
6.4km run 3.2km run or cross 6.4km run +
strength
Rest or easy run Rest 5-K Race
7 Stretch &
Strengthen
4.5 m run 4.8km  run or cross 4.5 m run +
strength
Rest 50 min cross 11.5 km run
8 Stretch &
Strengthen
4.5 m run 4.8km run or cross 4.5 m run +
strength
Rest 50 min cross 13 km run
9 Stretch &
Strengthen
8 km run 4.8km run or cross 8km run +
strength
Rest or easy run Rest 10-K Race
10 Stretch &
Strengthen
8km run 4.8km run or cross 8km run +
strength
Rest 60 min cross 15.5 km run
11 Stretch &
Strengthen
8km run 4.8km run or cross 8km run +
strength
Rest 60 min cross 16 km run
12 Stretch &
Strengthen
6.4km run 4.8km run or cross 3.2km run Rest Rest Half
Half Marathon: 12 week training schedule (By Hal Higdon)
Intermediate – wanting to improve your time (1mile =1.6km)
Advanced – looking for peak performance in the race (1mile =1.6km)