Half Marathon Training Plan

I am training for the Olathe Half Marathon at the Garmin World Headquarters in Kansas on April 10, 2010!  This training program is loosely based on Hal Higdon’s Novice Half Marathon Training program, which can be found here.   I’ve tweaked things to make them work more realistically with my schedule, and added in an extra week of training and long run.

Week 1: January 3-9

  • Sunday (1/3): rest
  • Monday (1/4): 3 miles
  • Tuesday (1/5): 2 miles + cross
  • Wednesday (1/6): 3 miles
  • Thursday (1/7): strength/stretching
  • Friday(1/8): rest (amended: 4 miles)
  • Saturday (1/9): 4 miles (amended: rest)

Total weekly mileage: 12 miles

Total yearly mileage: 12 miles

Week 2: January 10-16

  • Sunday (1/10): rest
  • Monday (1/11): 3 miles
  • Tuesday (1/12): 2 miles + cross
  • Wednesday (1/13): 3 miles
  • Thursday (1/14): strength/stretching (amended: 4 miles)
  • Friday (1/15): rest (amended: strength/stretching)
  • Saturday (1/16): 4 miles (amended: rest)

Total weekly mileage: 12 miles

Total yearly mileage: 24 miles

Week 3: January 17-23

  • Sunday (1/17): rest (amended: 3.5 miles)
  • Monday (1/18): 3.5 miles (amended: 2 miles+cross)
  • Tuesday (1/19): 2 miles + cross (amended: 3.5 miles)
  • Wednesday (1/20): 3.5 miles (amended: rest)
  • Thursday (1/21): strength/stretching (amended: rest)
  • Friday (1/22): rest (amended: 5 miles)
  • Saturday (1/23): 5 miles (amended: strength+stretching)

Total weekly mileage: 14 miles

Total yearly mileage: 38 miles

Week 4: January 24-30

  • Sunday (1/24): rest
  • Monday (1/25): 3.5 miles
  • Tuesday (1/26): 2 miles + cross
  • Wednesday (1/27): 3.5 miles (amended: strength/stretching)
  • Thursday (1/28): strength/stretching (amended: 3.5 miles)
  • Friday (1/29): rest
  • Saturday (1/30): rest

Total weekly mileage: 9 miles

Total yearly mileage: 47 miles

Week 5: January 31-February 6

  • Sunday (1/31): Children’s TLC 10K race (6.2 miles)
  • Monday (2/1): rest (amended: 4 miles)
  • Tuesday (2/2): 4 miles (amended: 6 miles)
  • Wednesday (2/3): 2 miles + cross (amended: 4 miles)
  • Thursday (2/4): 4 miles (amended: 2 miles + cross)
  • Friday (2/5): rest
  • Saturday (2/6): 6 miles (amended: rest)

Total weekly mileage: 22.2 miles

Total January mileage:  53.2 miles

Total yearly mileage: 69.2 miles

Week 6: February 7-13

  • Sunday (2/7): rest
  • Monday (2/8): 4 miles (amended: 2 miles + cross)
  • Tuesday (2/9): 2 miles + cross (amended: 1 mile)
  • Wednesday (2/10): 4 miles (amended: rest/injury)
  • Thursday (2/11): strength/stretching (amended: rest/injury)
  • Friday (2/12): rest (amended: 2 miles + cross)
  • Saturday (2/13): 7 miles (amended: rest)

Total weekly mileage: 5 miles

Total yearly mileage: 74.2 miles

Week 7: February 14-20

  • Sunday (2/14): rest
  • Monday (2/15): 4  miles (amended: rest/illness)
  • Tuesday (2/16): 2 miles + cross
  • Wednesday (2/17): 4 miles (amended: 7.1 miles)
  • Thursday (2/18): strength/stretching (amended: rest)
  • Friday (2/19): rest (amended: 4 miles)
  • Saturday (2/20): 7 miles (amended: rest)

Total weekly mileage: 13.1 miles

Total yearly mileage: 87.3 miles

Week 8: February 21-27

  • Sunday (2/21): rest
  • Monday (2/22): 4.5 miles
  • Tuesday (2/23): 3 miles + cross
  • Wednesday (2/24): 4.5 miles
  • Thursday (2/25): strength/stretching (amended: 8 miles)
  • Friday (2/26): rest
  • Saturday (2/27): 8 miles (amended: rest)

Total weekly mileage: 20 miles

Total February mileage: 54.1

Total yearly mileage: 107.3 miles

Week 9: February 28-March 6

  • Sunday (2/28): rest
  • Monday (3/1): 4.5 miles
  • Tuesday (3/2): 3 miles + cross
  • Wednesday (3/3): 4.5 miles
  • Thursday (3/4): strength/stretching (amended: rest)
  • Friday (3/5): rest (amended: 8 miles)
  • Saturday (3/6): 8 miles (amended: rest)

Total weekly mileage: 20 miles

Total yearly mileage: 127.3 miles

Week 10: March 7-13

  • Sunday (3/7): rest
  • Monday (3/8): 5 miles
  • Tuesday (3/9): 3 miles + cross (amended: 5 miles)
  • Wednesday (3/10): 5 miles (amended: 9 miles)
  • Thursday (3/11): strength/stretching (amended: dress fitting!)
  • Friday (3/12): rest
  • Saturday (3/13): 9 miles (amended: strength/stretching)

Total weekly mileage: 19 miles

Total yearly mileage: 146.3 miles

Week 11: March 14-20

  • Sunday (3/14): rest
  • Monday (3/15): 5 miles
  • Tuesday (3/16): 3 miles + cross (amended: 5 miles)
  • Wednesday (3/17): 5 miles (amended: 10 miles)
  • Thursday (3/18): strength/stretching (amended: rest)
  • Friday (3/19): rest (amended: 3.1 miles)
  • Saturday (3/20): 10 miles (amended: rest)

Total weekly mileage: 23.1 miles

Total yearly mileage: 169.4 miles

Week 12: March 21-27

  • Sunday (3/21): rest
  • Monday (3/22): 5 miles
  • Tuesday (3/23): 3.1 miles + cross
  • Wednesday (3/24): 5 miles
  • Thursday (3/25): strength/stretching (amended: 11 miles)
  • Friday (3/26): rest
  • Saturday (3/27): 10.3 miles (amended: rest)

Total weekly mileage: 23.3 miles

Total yearly mileage: 192.7 miles

Week 13: March 28-April 3

  • Sunday (3/28): rest
  • Monday (3/29): 6 miles (amended: travel)
  • Tuesday (3/30): 3 miles + cross (amended: 1.25 miles)
  • Wednesday (3/31): 6 miles (amended: dress fitting)
  • Thursday (4/1): strength/stretching (amended: podiatrist)
  • Friday (4/2): rest (amended: injury)
  • Saturday (4/3): 11 miles (amended: injury)

Weekly mileage: 1.25 miles

Yearly mileage: 193.95 miles

Week 14: April 4-10

  • Sunday (4/4): rest
  • Monday (4/5): 4 miles
  • Tuesday (4/6): 3 miles + cross
  • Wednesday (4/7): 2 miles
  • Thursday (4/8): rest
  • Friday (4/9): rest
  • Saturday (4/10): HALF MARATHON!  13.1 MILES!

Weekly mileage: 9 miles

Yearly mileage: 202.95 miles

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