Training Program: Generic Half Marathon (13.1 miles) Training Schedule

If you have not already completed 5K or 10K distance you will need to start with the 5K training schedule as a minimum before starting this training schedule.

Half Marathon

Half Marathon

The assumption is that you are getting into running longer distance and want to complete a half marathon in a reasonably quick time for yourself, not necessarily racing or competing against others.

An advanced or racer’s half marathon training would be more intense compared to this schedule.

All activities below are above and beyond your normal activities of daily living.

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Start with the 5K training schedule then continue with this:-

Generic Half Marathon Training Schedule – Week 1

Day 1     Run 3 miles steady pace, easy run

Day 2     Gym – 1 hr. Core, resistance training to glutes and lower extremities.

Day 3     Gym – 30-45 mins. Stretching whole body plus trunk rotations

Day 4     Run 3 miles steady pace include 4-6 intervals faster pace for 45 seconds each.

Day 5     Gym – 45 mins. Core plus stretching.

Day 6     Rest day.

Day 7     Run 4 miles steady pace include small hills up and down.

Generic Half Marathon Training Schedule – Week 2

Day 1     Rest day.

Day 2     Run 3 miles steady pace include 4-6 intervals faster pace for 1 min each.

Day 3     Gym – 1 hr. Core, resistance & stretching.

Day 4     Run 4 miles steady pace include 6-8 intervals faster pace for 1 min each.

Day 5     Gym – 1 hr. Core, resistance & stretching.

Day 6     Rest day.

Day 7     Run 5 miles steady pace include small hills up and down.

Generic Half Marathon Training Schedule – Week 3

Day 1     Rest day

Day 2     Run 4 miles steady pace

Day 3     Gym – 1 hr. Core, resistance & stretching.

Day 4     Run 4 miles steady pace include 6-8 intervals faster pace for 1 min each.

Day 5     Gym – 1 hr. Core, resistance & stretching.

Day 6     Rest day.

Day 7     Run 6 miles steady pace include small hills up and down.

Generic Half Marathon Training Schedule – Week 4

Day 1     Rest day.

Day 2     Run 4 miles steady pace.

Day 3     Gym – 1 hr. Core, resistance & stretching.

Day 4     Run 5 miles steady pace include 8 intervals faster pace for 1 min each.

Day 5     Gym – 1 hr. Core, resistance & stretching.

Day 6     Rest day.

Day 7     Run 7 miles steady pace include small hills up and down.

Generic Half Marathon Training Schedule – Week 5

Day 1     Rest day.

Day 2     Run 5 miles easy, steady pace.

Day 3     Gym – 1 hr. Core, resistance & stretching.

Day 4     Run 5 miles increased pace include 8 intervals faster pace for 1 min each.

Day 5     Gym – 1 hr. Core, resistance & stretching.

Day 6     Rest day.

Day 7     Run 8.5 miles steady pace include small hills up and down.

Generic Half Marathon Training Schedule – Week 6

Day 1     Rest day.

Day 2     Run 5 miles easy, steady pace.

Day 3     Gym – 1 hr. Core, resistance & stretching.

Day 4     Run 6 miles increased pace include 8-10 intervals fast pace for 45 seconds each.

Day 5     Gym – 1 hr. Core, resistance & stretching.

Day 6     Rest day.

Day 7     Run 10 miles easy, steady pace include small hills up and down.

Generic Half Marathon Training Schedule – Week 7

Day 1     Rest day.

Day 2     Run 5 easy miles.

Day 3     Gym – 1 hr. Core, resistance & stretching.

Day 4     Run 7 miles increased pace include 8-10 intervals fast pace for 1 min each.

Day 5     Gym – 1 hr. Core, resistance & stretching.

Day 6     Rest day.

Day 7     Run same 10 miles and faster than last Day 7

Generic Half Marathon Training Schedule – Week 8

Day 1     Rest day.

Day 2     Run 8 easy miles.

Day 3     Gym – 1 hr. Core, resistance & stretching.

Day 4     Run 8 miles increased pace include 8-10 intervals fast pace for 1 min each.

Day 5     Gym – 1 hr. Core, resistance & stretching.

Day 6     Rest day.

Day 7     Run 10 miles easy pace include 10 intervals fast pace for 1 min each. Include hill work.

 

Generic Half Marathon Training Schedule – Week 9

Day 1     Rest day.

Day 2     Run 3 or 4 easy miles.

Day 3     Gym – 45 mins. Core, light resistance & stretching.

Day 4     Run 4 or 5 miles increased pace include 4-5 intervals fast pace for 1 min each.

Day 5     Gym – 30 mins. Core & stretching.

Day 6     Rest day.

Day 7     Half Marathon Day. Enjoy.

Definitions for this program.

Walk = your normal walking speed (average is 2½ to 3½ mph = 1 mile in approx. 17 to 24 minutes).

Jog = faster than your fast walk, but slower than running. (average is 5 to 6 mph = 1 mile in 10 to 12 minutes).

Run = Consistent faster pace but less than sprinting that you can hold for extended periods. (average is 6.5 to 8.3 mph = 1 mile in approx. 7¼ to 9 minutes).

Be sure to stretch.

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