So you've done them all and are ready for the full Marathon. Here is a simple, yet effective, training plan for a half marathon race. This program is for individuals capable of running 12-15 miles per week. Don't jump into Marathon training lightly as it takes a great deal of time and effort. Always remember to listen to your body and take it easy when you are sore. Extra rest is always a good thing when training for a race.
|1||Rest||3 mi||Cross Train||3 mi||Rest||4 mi||3 mi easy|
|2||Rest||3 miles||Rest||3 mi||Cross Train or Rest||5 mi||3 mi easy|
|3||Rest||3 mi||Cross Train||4 mi||Cross Train or Rest||6 mi||3 mi easy|
|4||Rest||3 mi||Rest||4 mi||Cross Train or Rest||4 mi||3 mi easy|
|5||Rest||4 mi||Cross Train||4 mi||Cross Train or Rest||6 mi||3 mi easy|
|6||Rest||4 mil||Cross Train||4 mi||Cross Train or Rest||8 mi||3 mi easy|
|7||Rest||4 mi||Cross Train||4 mi||Cross Train or Rest||10 mi||3 mi easy|
|8||Rest||4 mi||Cross Train||4 mi||Cross Train or Rest||8 mi||3 mi easy|
|9||Rest||4 mi||Cross Train||4 mi||Cross Train or Rest||12 mi||Rest|
|10||4 mi easy||4 mi||Rest||4 mi||Cross Train or Rest||10 mi||3 mi easy|
|11||Rest||4 mi||Cross Train||4 mi||Cross Train or Rest||14 mi||3 mi easy|
|12||Rest||5 mi||Cross Train||5 mi||Cross Train or Rest||10 mi||3 mi easy|
|13||Rest||4 mi||Cross Train||5 mi||Cross Train or Rest||16 mi||3 mi easy|
|14||Rest||4 mi||Cross Train||5 mi||Cross Train or Rest||12 mi||3 mi easy|
|15||Rest||4 mi||Cross Train||5 mi||Cross Train or Rest||18 mi||Rest|
|16||3 mi easy||5 mi||Rest||6 mi||Cross Train or Rest||12 mi||3 mi easy|
|17||Rest||4 mi||Cross Train||6 mi||Cross Train or Rest||20 mi||3 mi easy|
|18||Rest||4 mi||Cross Train||4 mi||Cross Train or Rest||12 mi||3 mi easy|
|19||Rest||3 mi||20 minutes||3 mi||Cross Train or Rest||8 mi||3 mi easy|
|20||Rest||2 mi||20 minutes||Rest Day||20 minutes||Race Day!|
Mondays: Rest is critical to healthy recovery and to prevent training injuries so make sure to take rest days. More is not better when training for a race.
Tuesdays and Thursdays: Make sure to have a good warm up followed by the above exercise, then a cool down and after training stretch.
Wednesdays and Fridays: Cross-train or rest. Cross-training, biking, swimming, elliptical trainer, or other cardio activity, is a great way to continue training and to exercise different muscles in your body. If you are having an extra sore week, blow off the cross-training and take an extra rest day.
Saturdays: This is your long run day. After you warm up, run at a comfortable, conversational pace.
Sundays: This is an active recovery day. This means take your choice of an easy, comfortable run, a run/ walk combination, or a cross-training session. Remember to check with your physician before starting any major exercise program. Sourced from Running.com. Looking for group runs, experienced coaches and inspirational mentors?
Check out Fleet Feet Sports training programs for beginners to experienced runners from 5K to 50K.