12-WEEK HALF MARATHON TRAINING PLAN

Week

SUNDAY

MONDAY

TUESDAY

WEDSNESDAY THURS

FRIDAY

SATURDAY

Rest + Stretch

Run 3 miles

30 min cross

Run 3 miles

Rest

30 min cross

3 mile run

Rest + Stretch

Run 3 miles

30 min cross

Run 3 miles

Rest

30 min cross

4 mile run

Rest + Stretch

Run 3 miles

30 min cross

Run 3 miles

Rest

30 min cross

4 mile run

Rest + Stretch Run 3.5 miles 40 min cross

Run 3.5 miles

Rest

40 min cross

5 mile run

Rest + Stretch Run 3.5 miles 40 min cross

Run 3.5 miles

Rest

Rest

3 mile run

Rest + Stretch

Run 4 miles

40 min cross

Run 4 miles

Rest

40 min cross

6 mile run

Rest + Stretch

Run 4 miles

50 min cross

Run 4 miles

Rest

50 min cross

7 mile run

Rest + Stretch Run 4.5 miles 50 min cross

Run 4.5 miles

Rest

50 min cross

8 mile run

Rest + Stretch Run 4.5 miles 50 min cross

Run 4.5 miles

Rest

Rest

6 mile run

10

Rest + Stretch

Run 5 miles

60 min cross

Run 5 miles

Rest

60 min cross

9 mile run

11

Rest + Stretch

Run 5 miles

60 min cross

Run 5 miles

Rest

60 min cross

10 mile run

12

Rest + Stretch

Run 3 miles

30 min cross

Run 3 miles

Rest

Rest

RACE DAY!

Training Notes:
- If you love running, you can substitute a short run (2-3 miles) for the cross training on Tuesdays.
- The days in this half-marathon schedule can be adapted to your preferences. So if its easier for you to
do long runs on Sunday, just do your long runs on Sunday and shift the rest of the schedule accordingly.
- Rest is important. If you feel like you have to do some sort of workout on those days, do something that
still allows your legs to rest like strength training or using a rowing machine.