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Half Marathon Training Plan — 18-Week Schedule Principles: Novice and first-time half-marathon athletes Builds endurance Shorter timed runs during the week so athlete does not have to worry about distance; Sunday run ensures distances are being covered.   Monday — Rest or cross training with a moderate activity such as swimming or walking (little running motion) Tuesday — Up-tempo runs or hill repeats of moderate incline about 250 meters long Wednesday — Tempo pace during the middle of run Thursday — Easy recovery from the week Friday — High repeats/low weights; just toning, not building bulk Saturday — Recovery Sunday — Long slow run (65 to 75% of half-marathon pace — for example, for 2:15 half-marathon.,7 to 8 minute km pace)   Week Mon Tue Wed Thu Fri Sat Sun 1 Rest / Cross-train 33 min 33 min 33 min Weights Rest Day 4 km run 2 Rest / Cross-train 33 min 33 min 33 min Weights Rest Day 6 km run 3 Rest / Cross-train 3 x hill training 44 min 44 min Weights Rest Day 6 km run 4 Rest / Cross-train 44 min 3 x hill training 44 min Weights Rest Day 8 km run 5 Rest / Cross-train 44 min 44 min 44 min Weights Rest Day 8 km run 6 Rest / Cross-train 3 x hill training 44 min 44 min Weights Rest Day 10 km run 7 Rest / Cross-train 55 min 3 x hill training 55 min Weights Rest Day 10 km run 8 Rest / Cross-train 55 min 55 min 55 min Weights Rest Day 12 km run 9 Rest / Cross-train 3 x hill training 55 min 55 min Weights Rest Day 12 km run 10 Rest / Cross-train 66 min 3 x hill training 55 min Weights Rest Day 14 km run 11 Rest / Cross-train 66 min 66 min 66 min Weights Rest Day 14 km run 12 Rest / Cross-train 3 x hill training 66 min 66 min Weights Rest Day 16 km run 13 Rest / Cross-train 66 min 3 x hill training 66 min Weights Rest Day 16 km run 14 Rest / Cross-train 66 min 66 min 66 min Weights Rest Day 18 km run 15 Rest / Cross-train 3 x hill training 77 min 44 min Weights Rest Day 18 km run 16 Rest / Cross- train 77 min 3 x hill training 77 min Weights Rest Day 20 km run 17 Rest / Cross- train 66 min 66 min 66 min Weights Rest Day 18 km 18 Rest / Cross- train 55 min Rest 44 min 33 min Race Day Race

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