Half-MarathonTraining Schedule

If you have a few 5Ks and 10Ks under your belt, you're probably thinking about running your first half marathon. Doubling your racing distance means building endurance by increasing your weekly mileage. Don't be daunted by this! Try this 16-week training schedule that adds miles safely. There are cross training, strength training and stretching, and rest days built into the program to help prevent injury. Plus, the long runs are on Saturdays when you have time to go the distance, giving you Sundays to recover.

Before looking over the schedule, here are some important notes:
SS (Strength train and stretch): Do your own routine or take a yoga class
CT (Cross train): Do cardio other than running such as biking, swimming, or a cardio class
Rest: You don't have to skip out on exercise entirely. Take a walk, do some stretches or use a foam roller to massage your hardworking legs.

Week	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Week 1	2 miles and 20-min SS	30-min SS	30-min CT	2 miles or 30-min CT	Rest	2 miles	Rest
Week 2	2 miles and 20-min SS	30-min SS	30-min CT	2 miles or 20-min CT	Rest	3 miles	Rest
Week 3	3 miles and 20-min SS	30-min SS	60-min CT	2 miles or 20-min CT	Rest	3.5 miles	Rest
Week 4	3 miles and 20-min SS	30-min SS	60-min CT	2 miles or 20-min CT	Rest	4 miles	Rest
Week 5	3 miles and 20-min SS	30-min SS	60-min CT	2 miles or 20-min CT	Rest	4.5 miles	Rest
Week 6	3.5 miles and 20-min SS	30-min SS	60-min CT	2 miles or 20-min CT	Rest	4.5 miles	Rest
Week 7	3.5 miles and 20-min SS	30-min SS	60-min CT	2.5 miles or 25-min CT	Rest	5K race (or 5 miles)	Rest
Week 8	4 miles and 20-min SS	30-min SS	60-min CT	2.5 miles or 25-min CT	Rest	5 miles	Rest
Week 9	4 miles and 20-min SS	30-min SS	60-min CT	3 miles or 30-min CT	Rest	6 miles	Rest
Week 10	4 miles and 20-min SS	30-min SS	60-min CT	3 miles or 30-min CT	Rest	10K race (or 7 miles)	Rest
Week 11	5 miles and 20-min SS	30-min SS	60-min CT	3.5 miles or 35-min CT	Rest	8 miles	Rest
Week 12	5 miles and 20-min SS	30-min SS	60-min CT	3.5 miles or 35-min CT	Rest	10 miles	Rest
Week 13	5 miles and 20-min SS	30-min SS	60-min CT	4 miles or 40-min CT	Rest	11 miles	Rest
Week 14	5 miles and 20-min SS	30-min SS	60-min CT	3 miles or 20-min CT	Rest	12 miles	Rest
Week 15	4 miles and 20-min SS	30-min SS	60-min CT	3 miles or 30-min CT	Rest	8 miles	Rest
Week 16	3 miles and 20-min SS	30-min SS	2 miles or 20-min CT	Rest	Rest	Race Day! Congrats! 13.1 miles	Rest

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