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| WK |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| 1 |
rest |
30min walk/run
|
rest/cross train |
30min walk/run |
rest |
30min walk/run |
4 miles |
| 2 |
rest |
30min walk/run |
rest/cross train |
rest/cross train |
rest |
30min walk/run |
5 miles |
| 3 |
rest |
30min walk/run |
rest/cross train |
rest/cross train |
rest |
30min walk/run |
6 miles |
| 4 |
rest |
30min walk/run |
rest |
60min walk/run |
rest |
30min walk/run |
5 k pace |
| 5 |
rest |
30min walk/run |
rest/cross train |
60min walk/run |
rest |
30min walk/run |
7 miles |
| 6 |
rest |
60min walk/run |
rest/cross train |
60min walk/run |
rest |
30min walk/run
|
8 miles |
| 7 |
rest |
60min walk/run |
rest/cross train |
60min walk/run |
rest |
30min walk/run
|
9 miles |
| 8 |
rest |
60min walk/run |
rest/cross train |
60min walk/run |
rest |
30min walk/run |
10 miles |
| 9 |
rest |
60min walk/run |
rest |
60min walk/run |
rest |
30min walk/run |
10 k pace |
| 10 |
rest |
60min walk/run |
rest/cross train |
60min walk/run |
rest |
30min walk/run
|
11 miles |
| 11 |
rest |
60min walk/run |
rest/cross train |
60min walk/run |
rest |
30min walk/run |
12 miles |
| 12 |
rest |
60min walk/run |
rest/cross train |
60min walk/run |
rest |
30min walk/run |
13 miles |
| 13 |
rest |
60min walk/run |
rest/cross train |
60min walk/run |
rest |
30min walk/run
|
14 miles |
| 14 |
rest |
60min walk/run |
rest |
60min walk/run |
rest |
30min walk/run
|
15 k pace |
| 15 |
rest |
60min walk/run |
rest/cross train |
60min walk/run |
rest |
30min walk/run
|
13 miles |
| 16 |
rest |
60min walk/run |
rest/cross train |
60min walk/run |
rest |
30min walk/run
|
12 miles |
| 17 |
rest |
60min walk/run |
rest/cross train |
60min walk/run |
rest |
30min walk/run
|
9 miles |
| 18 |
rest |
light C. Train |
rest/cross train |
60min walk/run |
rest |
30min walk/run |
Race Day! |
Novice Half Marathon Training Program
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