Half Marathon Schedule: Level II

Recommended Running Background: (A) At least two 3 mile runs, (B) Average base of 10 miles in the last 3 weeks.

Phase Dates Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage
Endurance
O
R+C
SL
C/O
R
O
L
0
4
+4
2
2
3
2
4
11
3
2
3
2
6
13
4
2
3
3
6
14

Recovery

5
C/O
3
2
6
11
6
2
4
3
8
17
7
3
4
3
5.2/O
10-15
8
8 Mile Event
3/O
4
3
10
20-25

Recovery

9
C/O
3
3
8
14
10
3
5
3
10.5
21
Strength
O
R+C
SL
C/O
H
O
L
11
3
5
4
8
20

Recovery

12
5K Event
C/O
3
4
10
17-20
13
3
5
4
12
24
14
3
6
4
8
21

Recovery

15
4 Mile Event
C/O
4
4
10/O
8-22
16
Event
3/O
6
4
14
27-33
17
3
4
5
10
22
Taper
O
R/O
R
O
R
O
SL
18
5K Event
3/O
4
3
8
15-18
19
3
4
3
Half Marathon
7-10
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
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.
+
And Optional R+C means to run or walk with the option of also cross-training
/ Or C/O means to either cross-train or take the day off.

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