My Half Marathon Schedule

Here is the training schedule I do for a half marathon. You can find several other schedules if you look online. But I like this because it's simple and I'm not really working on speed. As I said before, I'm a slow runner. I training at a 12:30 - 12:45 minute pace. But I ran the half last year at about an 11 minute pace. My husband says it's good to train slower than your race pace. It builds endurance. Also, after I run (especially the longer harder runs) I eat or drink a good source of protein to help my muscles recover. They say that chocolate milk is a perfect recovery drink because of the carbs and protein ratio. I like to drink a Shaklee protein drink (look for more on that tomorrow!).

This schedule is running 4 times a week on any days. I like to do my long runs on saturdays because of the time it takes.

I just realized that I'll have to start this on Jan 10th to train for the Indianapolis Mini-Marathon that I'm signed up for. Yikes, that's coming up!

Week 1          Week 6          Week 11          Week 16
2 miles            4 miles             4 miles              5 miles
2 miles            3 miles             3 miles              5 miles
3 miles            6 miles             9 miles              8 miles
2 miles            3 miles             4 miles              4 miles
9 miles           16 miles            20 miles           22 miles - weekly totals


Week 2         Week 7           Week 12           Week 17
2 miles            3 miles             5 miles               3 miles
2 miles            2 miles             4 miles               2 miles
4 miles            7 miles             9 miles               13.1 miles  - Race Day
2 miles            3 miles             5 miles
10 miles         15 miles           23 miles - weekly totals


Week 3         Week 8            Week 13
2 miles           4 miles               5 miles 
2 miles           3 miles               4 miles
5 miles           7 miles              10 miles
2 miles           3 miles               4 miles
11 miles         17 miles             23 miles - weekly totals


Week 4          Week 9             Week 14
3 miles             4 miles                5 miles 
2 miles             3 miles                5 miles
5 miles             8 miles                10 miles
3 miles             3 miles                4 miles
13 miles           18 miles              24 miles - weekly totals


Week 5           Week 10           Week 15
3 miles               4 miles              5 miles
2 miles               3 miles              4 miles
6 miles               8 miles              10 miles
2 miles               4 miles              3 miles
13 miles            19 miles             23 miles - weekly totals