Half Marathon Training Program
Please consult a physician before starting any exercise routine.
Week 1
Monday: 3-mile run
Tuesday: Rest
Wednesday: 2-mile run
Thursday: 3-mile run and strength train
Friday: Rest
Saturday: 4-mile run
Sunday: 30-minute cross train
Week 2
Monday: 3-mile run
Tuesday: Rest
Wednesday: 2-mile run
Thursday: 3-mile run and strength train
Friday: Rest
Saturday: 4-mile run
Sunday: 30-minute cross train
Week 3
Monday: 3.5-mile run
Tuesday: Rest
Wednesday: 2-mile run
Thursday: 3.5-mile run and strength train
Friday: Rest
Saturday: 5-mile run
Sunday: 30-minute cross train
Week 4
Monday: 3.5-mile run
Tuesday: Rest
Wednesday: 2-mile run
Thursday: 3.5-mile run and strength train
Friday: Rest
Saturday: 5-mile run
Sunday: 30-minute cross train
Week 5
Monday: 4-mile run
Tuesday: Rest
Wednesday: 2-mile run
Thursday: 4-mile run and strength train
Friday: Rest
Saturday: 6-mile run
Sunday: 30-minute cross train
Week 6
Monday: 4-mile run
Tuesday: Rest
Wednesday: 2-mile run
Thursday: 4-mile run and strength train
Friday: Rest
Saturday: 5K race
Sunday: Rest
Week 7
Monday: 4.5-mile run
Tuesday: Rest
Wednesday: 3-mile run
Thursday: 4.5-mile run and strength train
Friday: Rest
Saturday: 7-mile run
Sunday: 30-minute cross train
Week 8
Monday: 4.5-mile run
Tuesday: Rest
Wednesday: 3-mile run
Thursday: 4.5-mile and strength train
Friday: Rest
Saturday: 8-mile run
Sunday: 30-minute cross train
Week 9
Monday: 5-mile run
Tuesday: Rest
Wednesday: 3-mile run
Thursday: 5-mile run and strength train
Friday: Rest
Saturday: 10K race
Sunday: Rest
Week 10
Monday: 5-mile run
Tuesday: Rest
Wednesday: 3-mile run
Thursday: 5-mile run and strength train
Friday: Rest
Saturday: 9-mile run
Sunday: 30-minute cross train
Week 11
Monday: 5-mile run
Tuesday: Rest
Wednesday: 3-mile run
Thursday: 5-mile run and strength train
Friday: Rest
Saturday: 10-mile run
Sunday: 30-minute cross train
Week 12
Monday: 4-mile run
Tuesday: Rest
Wednesday: 3-mile run
Thursday: Rest
Friday: 2-mile run
Saturday: Rest
Sunday: Half marathon!