Half Marathon Training Plan

Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10 Weeks Out-December 30th Rest Group Workout 5 Miles 5 Miles XT* 6 Miles 4 Miles
9 Weeks Out-January 6th Rest Group Workout 5 Miles 6 Miles XT* 7 Miles 4 Miles
8 Weeks Out-January 13th Rest Group Workout 5 Miles 6 Miles XT* Wolf River 5K 4 Miles
7 Weeks Out-January 20th Rest Group Workout 6 Miles 6 Miles XT* 8 Miles 5 Miles
6 Weeks Out-January 27th Rest Group Workout 6 Miles 7 Miles XT* Crosstown 5K/10K 4 Miles
5 Weeks Out-February 3rd Rest Group Workout 6 Miles 7 Miles XT* 10 Miles 4 Miles
4 Weeks Out-February 10th Rest Group Workout 6 Miles 7 Miles XT* 12 Miles Laurelwood 5K/15K
3 Weeks Out-February 17th Rest Group Workout 6 Miles 8 Miles XT* 13 Miles 3 Miles
2 Weeks Out-February 24th Rest Group Workout 6 Miles 6 Miles XT* 8 Miles 3 Miles
Race Week-March 2nd Rest Group Workout Rest 3 Miles Rest 2 Miles Germantown Half

Rest days mean rest and recover.

Fridays XT (cross-training) day can be changed to a rest day if needed. What is "cross-training?" Any low-impact activity, including weight training, swimming, cycling, or walking.S2F Performance Lab

Getting to the weekly long run healthy is most important. Try to find a park or trail for some of your miles. Every mile you can run off the pavement saves some wear and tear on joint and muscles.

Midweek Easy Runs

Must be EASY. Conversational pace. Easy Runs burn calories & build mileage but should not put any cardio stress on the body.

Racing

A local 5k can be beneficial. It will help build some speed and offer a training yardstick to track improvement.

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