HANSONS COACHING SERVICES

Beginner Half Marathon

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest Rest Rest Rest

Week 1 or or or Easy 3 Miles or Easy 3 Miles Easy 4 Miles
Cross-Train Cross-Train Cross-Train Cross-Train

Mileage
10 3 3 4

Rest Rest
Week 2 or Easy 2 Miles or Easy 3 Miles Easy 3 Miles Easy 3 Miles Easy 4 Miles
Cross-Train Cross-Train

Mileage
15 2 3 3 3 4

Rest Rest
Week 3 or Easy 4 Miles or Easy 4 Miles Easy 4 Miles Easy 4 Miles Easy 5 Miles
Cross-Train Cross-Train

Mileage
21 4 4 4 4 5

Rest Rest
Week 4 or Easy 5 Miles or Easy 3 Miles Easy 3 Miles Easy 5 Miles Easy 6 Miles
Cross-Train Cross-Train

Mileage
22 5 3 3 5 6

HansonsCoachingServices.com
 HANSONS COACHING SERVICES
Beginner Half Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up

Rest Rest
Week 5 or Easy 5 Miles or 3 Miles @ HMP Easy 5 Miles Easy 4 Miles 8 Mile Long Run
Cross-Train Cross-Train

Mileage 1.5M Cool Down

28 5 6 5 4 8
1.5M Warm Up 1.5M Warm Up

12 x 400m Rest
Week 6 Easy 4 Miles @ 5k-10k pace or 3 Miles @ HMP Easy 4 Miles Easy 5 Miles 9 Mile Long Run
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

37 4 9 6 4 5 9
1.5M Warm Up 1.5M Warm Up

8 x 600m Rest
Week 7 Easy 4 Miles @ 5k-10k pace or 3 Miles @ HMP Easy 4 Miles Easy 6 Miles 10 Mile Long Run
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

37 4 7 6 4 6 10
1.5M Warm Up 1.5M Warm Up

6 x 800m Rest
Week 8 Easy 6 Miles @ 5k-10k pace or 4 Miles @ HMP Easy 5 Miles Easy 6 Miles 10 Mile Long Run
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

41 6 7 7 5 6 10

HansonsCoachingServices.com
 HANSONS COACHING SERVICES
Beginner Half Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1.5M Warm Up

5 x 1k Rest
Week 9 Easy 5 Miles @ 5k-10k pace or 4 Miles @ HMP Easy 6 Miles Easy 5 Miles 10 Mile Long Run
w. 600m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

41 5 8 7 6 5 10
1.5M Warm Up 1.5M Warm Up

4 x 1200m Rest
Week 10 Easy 6 Miles @ 5k-10k pace or 4 Miles @ HMP Easy 5 Miles Easy 5 Miles 12 Mile Long Run
w. 600m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

43 6 8 7 5 5 12
1.5M Warm Up 1.5M Warm Up

6 x Mile Rest
Week 11 Easy 5 Miles @ HMP -10s or 5 Miles @ HMP Easy 6 Miles Easy 5 Miles 10 Mile Long Run
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

44 5 10 8 6 5 10
1.5M Warm Up 1.5M Warm Up

4 x 1.5 Mile Rest

Week 12 Easy 5 Miles @ HMP -10s or 5 Miles @ HMP Easy 5 Miles Easy 6 Miles 12 Mile Long Run
w. 800m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

46 5 10 8 5 6 12

HansonsCoachingServices.com
 HANSONS COACHING SERVICES
Beginner Half Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1.5M Warm Up

3 x 2 Mile Rest
Week 13 Easy 6 Miles @ HMP -10s or 5 Miles @ HMP Easy 6 Miles Easy 5 Miles 10 Mile Long Run
w. 800m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

45 6 10 8 6 5 10
1.5M Warm Up 1.5M Warm Up

2 x 3 Mile Rest
Week 14 Easy 5 Miles @ HMP -10s or 6 Miles @ HMP Easy 5 Miles Easy 6 Miles 12 Mile Long Run
w. 1 Mile jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

47 5 10 9 5 6 12
1.5M Warm Up 1.5M Warm Up

3 x 2 Mile Rest
Week 15 Easy 7 Miles @ HMP -10s or 6 Miles @ HMP Easy 6 Miles Easy 5 Miles 10 Mile Long Run
w. 800m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

47 7 10 9 6 5 10
1.5M Warm Up 1.5M Warm Up

4 x 1.5 Mile Rest

Week 16 Easy 5 Miles @ HMP -10s or 6 Miles @ HMP Easy 5 Miles Easy 6 Miles 12 Mile Long Run
w. 800m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

47 5 10 9 5 6 12

HansonsCoachingServices.com
 HANSONS COACHING SERVICES
Beginner Half Marathon
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 1.5M Warm Up

6 x Mile Rest
Week 17 Easy 5 Miles @ HMP -10s or 5 Miles @ HMP Easy 6 Miles Easy 5 Miles Easy 8 Miles
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 1.5M Cool Down

42 5 10 8 6 5 8

Rest
Week 18 Easy 5 Miles Easy 5 Miles or Easy 6 Miles Easy 5 Miles Easy 3 Miles Race Day!
Cross-Train

Mileage
39 5 5 6 5 3 15

Week 19

Mileage
0

Week 20

Mileage
0

HansonsCoachingServices.com