ExRx.net : Half Marathon Schedule: Level III

Recommended Running Background: (A) At least one 6 mile run, (B) Average base of 18 miles in the last 3 weeks.

Phase	Dates	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Mileage
Endurance		O	R+C	G	R/C	SL	C/O	L
	0							6	+6
	1		3	4 (2-1-1)	3	4		8	19-22
	2	5K Event	3/O	4 (2-1-1)	3	5		6	18-22
	3		3	5 (2-2-1)	3	5		10	23-26
Recovery	4		3	5 (2-2-1)	C/O	4	O	6	18
Strength		O	R+C	H	R/C	LF	C/O	L/G
	5		3	5	3	5 (3-1-1)		12	25-28
	6		3	5	3	6 (4-1-1)		10/O	14-27
	7	8 Mile Event	4/O	5	3	6 (3-2-1)		14	29-36
Recovery	8		3	5	C/O	5R	O	8G(4-3-1)	21
	9		4	6	3	6 (3-2-1)		16	32-35
	10		4	7	3	6 (2-3-1)		10	27-30
Recovery	11	5K Event	3/O	5	C/O	5R	O	12G(6-5-1)	25
Speed		O	R+C	SF/LF	R/C	SL	C/O	L/G
	12		4	7SF 6X800	3	6		18.5	35-38
	13		4	7LF (3-3-1)	3	7		8	26-29
Recovery	14	4 Mile Event	4/O	6LF (2-3-1)	C/O	5	O	10G(3-6-1) /O	15-30
	15	Event G (5-8-1)	4/O	8SF 7X800	3	7		17	36-41
	16		4	8SF 8X800	3	6		10	28-31
Taper		O	R	LF/G	O	R	O	SL
	17	5K Event	4/O	5LF (3-2-1)		4		8	21
	18		3	4G (2-1-1)		3		Half Marathon	10

If you do the optional half marathon, do two 4 mile recovery workouts during the week.

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 2 mile warm-up (very relaxed effort), settle into conversation effort.
L	Long run	After 2 mile warm-up, follow long workout pace guidelines
H	Hilly run	After 2 mile warm-up, push hills at 10K effort and recover on the rest of a hilly route.
G	Goal pace run	4 (2-1-1) means to go easy for 2 miles, 1 mile at goal pace, 1 mile cool down.
LF	Long fast run	5 (3-1-1) means go easy for 3 miles, 1 mile at a long fast pace, 1 mile cool down.
SF	Short fast run	7SF: 6X800 means to perform a track workout of six 800 meter repeats.
+	And Optional	R+C means to run or walk with the option of also cross-training
/	Or	R/C means to choose either a recovery workout or a cross-training activity.

Half Marathon Schedule: Level III