Hal Higdon's Half Marathon Training Program

Half Marathon Training: Novice

Week 1 2 3 4 5 6 7 8 9 10 11 12 Mon Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Tue 3 m run 3 m run 3.5 m run 3.5 m run 4 m run 4 m run 4.5 m run 4.5 m run 5 m run 5 m run 5 m run 4 m run Wed 2 m run or cross 2 m run or cross 2 m run or cross 2 m run or cross 2 m run or cross 2 m run or cross 3 m run or cross 3 m run or cross 3 m run or cross 3 m run or cross 3 m run or cross 3 m run or cross Thu 3 m run + strength 3 m run + strength 3.5 m run + strength 3.5 m run + strength 4 m run + strength 4 m run + strength 4.5 m run + strength 4.5 m run 5 m run + strength 5 m run + strength 5 m run + strength 2 m run Fri Rest Rest Rest Rest Rest Rest or easy run Rest Rest Rest or easy run Rest Rest Rest Sat 30 min cross 30 min cross 40 min cross 40 min cross 40 min cross Rest 50 min cross 50 min cross Rest 60 min cross 60 min cross Rest Sun 4 m run 4 m run 5 m run 5 m run 6 m run 5-K Race 7 m run 8 m run 10-K Race 9 m run 10 m run Half Marathon