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Half Marathon Training Schedule – 12 Weeks

Week Mon Tue Wed Thu Fri Sat Sun
1 Stretch & Strengthen 5km run 3km run or cross training 5km run + strength Rest 30 min cross training 6.5km run
2 Stretch & Strengthen 5km run 3km run or cross training 5km run + strength Rest 30 min cross training 6.5km run
3 Stretch & Strengthen 6km run 3km run or cross training 6km run + strength Rest 40 min cross training 8km run
4 Stretch & Strengthen 6km run 3km run or cross training 6km run + strength Rest 40 min cross training 8km run
5 Stretch & Strengthen 6.5km run 3km run or cross training 6.5km run + strength Rest 40 min cross training 10km run
6 Stretch & Strengthen 6.5km run 3km run or cross training 6.5km run + strength Rest or easy run Rest 5-KM Race pace
7 Stretch & Strengthen 7.5km run 5km run or cross training 7.5km run + strength Rest 50 min cross training 11km run
8 Stretch & Strengthen 7.5km run 5km run or cross training 7.5km run + strength Rest 50 min cross training 13km run
9 Stretch & Strengthen 8km run 5km run or cross training 8km run + strength Rest or easy run Rest 10KM Race Pace
10 Stretch & Strengthen 8km run 5km run or cross training 8km run + strength Rest 60 min cross training 14.5km run
11 Stretch & Strengthen 8km run 5km run or cross training 8km run + strength Rest 60 min cross training 16km run
12 Stretch & Strengthen 6.5km run 5km run or cross training 3km run + strength Rest Rest Half Marathon

Modified from the novice/medium runner program on Hal Higdon’s website.