WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | 1 | Rest | 30min | Rest | 30min | Rest | Rest | 5miles | 2 | Rest | 35min | Rest | 30min | Rest | Rest | 6 | 3 | Rest | 40min | Rest | 30min | Rest | Rest | 7 | 4 | Rest | 45min | Rest | 30min | Rest | Rest | 8 | 5 | Rest | 45min | Rest | 30min | Rest | Rest | 9 | 6 | Rest | 45min | Rest | 30min | Rest | Rest | 11 | 7 | Rest | 45min | Rest | 30min | Rest | Rest | 12 | 8 | Rest | 40min | Rest | 30min | Rest | Rest | 13 | 9 | Rest | 30min | Rest | 30min | Rest | Rest | 7 | 10 | Rest | 20min | Rest | 20min | Rest | Rest | RACE |
The above schedule is for first time half marathoners who are interested in just completing the course and not too worried about time. It does not involve any interval training and all the running is done at a comfortable pace that can be maintained easily. It is a three day schedule over 10 weeks with rest days but feel free to cross train (swim/cycle etc) on the rest days. It should only be attempted by runners who can comfortably run for at least 30 mins.
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