Generic Half Marathon Training Plan

Sunday

Monday

Tuesday

Wednesd
ay

Thursda
y

Friday

Saturda
y

3 miles
easy

4 miles
easy

15-20 min.
easy or
active rest

1 mile wu,
5k time
trial, cd
(jogging or
walking)

OFF

6 miles
moderate

OFF

4 miles
easy

5 min. wu,
10k time
trial, cd
(jogging or
walking)

OFF

4 miles
easy + 2
strides

5 miles
easy

7 miles
moderate

OFF

4 miles
easy

1 mile wu
2 x 2 mile
@ 10k
pace (3
min. rest in
btwn 2
miles, 5
min. rest
before 1
mile)
1 x 1 mile
@ 5k pace
1 mile cd

4 miles easy

1 mile wu,
3 miles @
10k pace,
1 mile cd

15-20 min.
easy or
active rest

8 miles
moderate

OFF

3 miles
easy + 2
strides

15-20 min.
easy or
active rest

1 mile wu
2 x 2 miles
@ 10k pace
(3 min. rest
btwn)
1 mile cd

3 miles
easy

15-20 min.
easy or
active rest

6 miles, 1
wu + 5 @
8:30 pace

OFF

1 mile wu
3 x 2 miles
@ 10k
pace
1 x mile
@ 5k pace
cd (jogging
or walking)

3 miles
easy

4 miles easy
+ 2 strides

6 miles, 1
wu + 5 @
8:30 pace

15-20 min.
easy or
active rest

8 miles, 1
wu + 7 @
8:30 pace

OFF

4 miles
easy + 2
strides

6 miles, 1
wu + 5 @
8:30 pace

3 miles easy

1 mile wu
3 x 2 miles
@ 10k
pace
1 x mile
@ 5k pace
cd (jogging
or walking)

15-20 min.
easy or
active rest

9 miles, 1
wu + 8 @
8:30 pace

OFF

4 miles
easy + 2
strides

1 mile wu
6 x mile
@ 5k pace
1 mile cd

3 miles easy

5 miles, 1
wu + 4 @
8:30 pace

15-20 min.
easy or
active rest

7 miles, 1
wu + 6 @
8:30 pace

OFF

5 miles
easy + 2
strides

1 mile wu
6-8 x
mile @ 5k
pace
1 mile cd

4 miles easy

1 mile wu,
4 miles @
10k pace,
1 mile cd

15-20 min.
easy

11 miles, 1
wu + 10 @
8:30 pace

OFF

4 miles
easy + 2
strides

1 mile wu,
4 miles @
10k pace,
1 mile cd

3 miles easy

1 mile wu
1 x 2 miles
@ 10k
pace (3
min. rest)
1 x 1 mile
@ 5k pace
(1:30 rest)
2 x mile
@ 5k pace
or faster
(45 sec
rest btwn)

15-20 min.
easy

8 miles, 1
wu + 7 @
8:30 pace

OFF

1 mile wu
3 x mile @
8:30
pacing
practice (1
min. rest
btwn)
cd (jogging
or walking)

4 miles
easy + 2
strides

1 mile wu, 3
miles @ 10k
pace, cd
(jogging or
walking)

15-20 min.
easy or
active rest

15-20 min.
easy

7 miles, 1
wu + 6 @
8:30 pace

OFF

1 mile wu,
2 miles @
8:30 pace,
1 mile cd

15-20 min.
easy

15-20 min.
easy or
active rest

Half
Marathon