Half Marathon Schedule: Level I

Recommended Running Background: (A) At least two 1 mile runs, (B) Average base of 3 miles in the last 3 weeks.
Phase Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage
Endurance O C/O SL C/O R O L
0 1 +1
1 1 1 2 4
2 1 1 2 4
3 2 1 3 6

Recovery

4 1 1 4 6
5 2 1 4 7
6 2 2 5 9
7 3 2 5 10

Recovery

8 2 2 6 10
9 4 2 6 12
10 4 3 8 15
Strength O R/C SL C/O H C/O L
11 2 5 3 8 16-18
12 2 5 3 0 10 18-20

Recovery

13 C/O 3 3 0 8 14
14 5K Event 3/0 6 4 10/0 10-22
15 1/2 Marathon 3/0 6 4 0 12.5 22-35
Taper O O R O R O SL
16 4 3 10 17
17 5K Event 3 3 8 14-17
18 3 2 0 5
1/2 Marathon

If you plan to run an event on Sunday, do not run on the Saturday before. Also do not run on the Monday after races.

Letter Codes

O Off day Complete rest. No cross-training. Active recovery such as self-massage is recommended.
C Cross-training Non-weight-bearing aerobic activities such as aqua-jogging, swimming, or cycling. Perform at a conversation effort for 20-40 minutes.
R Recovery run Very relaxed effort over flat terrain (track or trail or walk the hills on your favorite route) for a short duration followed by an extensive stretching routine to loosen up tight spots. Have fun with this one!
SL Semi-long run After a 2 mile warm-up (very relaxed effort), settle into conversation effort.
L Long run After a 2 mile warm-tip (very relaxed effort), settle into conversation effort.
H Hilly run After a 2 mile warm-up, do a hillier than average route at conversation effort.
/ Or C/O means to either cross-train or take the day off.

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