Training for a Half Marathon

NOTE: This program is designed for someone who is already running 2-3 times a week. The 10KM Program is the perfect start up for this program.

Day	Mon	Tues	Wed	Thur	Fri	Sat	Sun

Week 1	4-6KM	I	R	6KM	5-7KM	6-8KM	Rest
Week 2	4-6KM	N		7KM	5-7KM	6-8KM	Rest
Week 3	4-6KM	T	E	7KM	5-7KM	10-12KM	Rest
Week 4	4-6KM	E		7-8KM	5-7KM	8-10KM	Rest/3KM
Week 5	4-6KM	R	S	7-8KM	5-7KM	10-12KM	Rest/3KM
Week 6	5-7KM	V		7-8KM	5-7KM	12-14KM	Rest/3KM
Week 7	5-7KM	A	T	7-9KM	5-7KM	10-12KM	Rest/3KM
Week 8	5-7KM	L		7-10KM	5-7KM	13-15KM	Rest/3KM
Week 9	5-7KM			7-10KM	5-7KM	10-12KM	Rest/3KM
Week 10	5-8KM	T	D	7-10KM	5-7KM	15-16KM	Rest/3KM
Week 11	5-8KM	R		7-10KM	5-7KM	13-15KM	Rest/3KM
Week 12	5-8KM	A	A	8-10KM	5-7KM	18-20KM	Rest
Week 13	5-7KM	I		8-12KM	5-7KM	15-16KM	Rest/3KM
Week 14	5-7KM	N	Y	7-10KM	5-7KM	12-14KM	Rest/3KM
Week 15	4-6KM	I		6-8KM	5-7KM	8-10KM	Rest
Week 16	5KM	N	5KM	Rest	Rest/2KM	RACE	Rest
Week 16 +1	Rest/3KM	G	Rest/3KM	3-7KM	Rest	5-7KM	Rest/3KM
Week 16 +2	4-6KM		Rest	7KM	5-7KM	6-8KM	Rest

Note: Schedules are a guideline. Please adjust accordingly.(i.e your life schedule; goals etc).

Monday - These should be a casual run more to keep you loose than anything else.

Tuesday - Interval Training is an important part of any training regime. They will add speed to your distance.

Wednesday - Rest day, You deserve it after your Intervals!

Thursday - This is your sustained tempo run. At the end of this run you should be tired.

Friday - Like Monday's run, keep things loose. As you get farther into your schedule you will need to rest in preparation for Saturday's long run run.

Saturday - Long Run time. Work up to your distance slowly over time. You will need to reduce the length of your long runs in the weeks leading up to the race to make sure your muscles have recovered by race day. This is called "tapering."

Sunday - Rest day, but feel free to use it to work out the legs after your long run. Keep it under 3KM.