The half marathon is such a cool race distance. In fact, I spend a good deal of time trying to talk people into racing the half marathon distance, rather than a full marathon. The “1/2” isn’t quite as painfully anaerobic as some of the shorter races and it doesn’t tear you down physically like a marathon.
The schedule below is a suggested half marathon training program for a runner wanting to complete the 13.1 mile race distance for the first time. Any training schedule you see posted in my blog entries is merely a suggestion. We’re all unique athletes with different goals and training circumstances. The schedule below is designed to get you from point A to point B – you’ll enjoy the race and stay orthopedically healthy. Thanks to Little Rock Marathon Training coaches Tom and Hobbit Singleton as this schedule reflects their wonderful influence!
If you’d like a copy in either Word or PDF format, send me an e-mail at fred@runfreddierun.com and I’ll shoot one your way.
| Basic Half-Marathon Training Schedule – Written in Miles | |||||||||
| Week | Mon | Tues | Wed | Thu | Fri | Sat | Sun | Total | |
| 1 | 2 | 1.5 | 3 | 1.5 | off | 4 | off | 12 | |
| 2 | 3 | off | 3 | 2 | off | 5 | off | 13 | |
| 3 | 3 | off | 3 | 3 | off | 5 | off | 14 | |
| 4 | 3 | off | 3 | 3 | off | 6 | off | 15 | |
| 5 | 3 | off | 3 | 3 | off | 7 | off | 16 | |
| 6 | 3 | off | 4 | 3 | off | 6 | off | 16 | |
| 7 | 3 | off | 3 | 3 | off | 8 | off | 17 | |
| 8 | 3 | off | 3 | 3 | off | 7 | off | 16 | |
| 9 | 4 | off | 3 | 3 | off | 8 | off | 18 | |
| 10 | 3 | off | 4 | 3 | off | 8 | off | 18 | |
| 11 | 3 | 3 | 4 | 3 | off | 8 | off | 21 | |
| 12 | 3 | off | 3 | 3 | off | 10 | off | 19 | |
| 13 | 3 | off | 4 | 4 | off | 8 | off | 19 | |
| 14 | 3 | off | 3 | 3 | off | 10 | off | 19 | |
| 15 | 3 | off | 4 | 4 | off | 8 | off | 19 | |
| 16 | 3 | off | 3 | 3 | off | 12 | off | 21 | |
| 17 | 3 | off | 3 | 3 | off | 8 | off | 17 | |
| 18 | 3 | off | 3 | 3 | off | 6 | off | 15 | |
| 19 | off | 3 | off | 3 | 2 | off | 13.1 | 21.1 | |
| post race 1 | off | 1 | off | 1 | off | 2 | off | 4 | |
| post race 2 | 2 | 1 | off | 2 | off | 3 | off | 8 | |
| post race 3 | off | 2 | off | 2 | off | 4 | off | 8 | |
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