Half-Marathon Training Schedule
Courtesy of Coach Charlie Appell
To train for a half-marathon, count back 14 weeks from the date of the race and begin your training there. Every Tuesday at track, work with Charlie to ensure you are getting the miles you need.
|
Wk# |
Day |
|
Miles |
|
Time |
|
Wk# |
Day |
|
Run |
|
Time |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
1 |
Mon |
|
4 |
|
44 min |
|
8 |
Mon |
|
6 |
mi |
66 min |
|
|
|
Tues |
|
6 |
|
track |
|
|
Tues |
|
6 |
mi |
track |
|
|
|
Wed |
|
2 |
|
25 min |
|
|
Wed |
|
3 |
mi |
30 min |
|
|
|
Thur |
|
rest |
|
|
|
|
Thur |
|
rest |
|
|
|
|
|
Fri |
|
3 |
|
28 min |
|
|
Fri |
|
4 |
mi |
40 min |
|
|
|
Sat |
|
6 |
|
55-60 min |
|
|
Sat |
|
10 |
mi |
anytime |
|
|
|
Sun |
|
rest |
|
|
|
|
Sun |
|
rest |
|
|
|
|
|
Week Total: |
21 |
|
|
|
|
Week Total: |
29 |
|
|
|
|
2 |
Mon |
|
4 |
|
44 min |
|
9 |
Mon |
|
6 |
mi |
66 min |
|
|
|
Tues |
|
6 |
|
track |
|
|
Tues |
|
6 |
mi |
track |
|
|
|
Wed |
|
2 |
|
25 min |
|
|
Wed |
|
4 |
mi |
40 min |
|
|
|
Thur |
|
rest |
|
|
|
|
Thur |
|
rest |
|
|
|
|
|
Fri |
|
3 |
|
28 min |
|
|
Fri |
|
4 |
mi |
40 min |
|
|
|
Sat |
|
7 |
|
10 min/mi |
|
|
Sat |
|
10 |
mi |
anytime |
|
|
|
Sun |
|
rest |
|
|
|
|
Sun |
|
rest |
|
|
|
|
|
Week Total: |
22 |
|
|
|
|
Week Total: |
30 |
|
|
|
|
3 |
Mon |
|
4 |
|
44 min |
|
10 |
Mon |
|
4 |
mi |
44 min |
|
|
|
Tues |
|
6 |
|
track |
|
|
Tues |
|
8 |
mi |
3/2/1 |
|
|
|
Wed |
|
2 |
|
25 min |
|
|
Wed |
|
5 |
mi |
55 min |
|
|
|
Thur |
|
rest |
|
|
|
|
Thur |
|
rest |
|
|
|
|
|
Fri |
|
3 |
|
28 min |
|
|
Fri |
|
4 |
mi |
44 min |
|
|
|
Sat |
|
8 |
|
10 min/mi |
|
|
Sat |
|
11 |
mi |
anytime |
|
|
|
Sun |
|
rest |
|
|
|
|
Sun |
|
rest |
|
|
|
|
|
Week Total: |
23 |
|
|
|
|
Week Total: |
32 |
|
|
|
|
4 |
Mon |
|
5 |
|
55 min |
|
11 |
Mon |
|
4 |
mi |
44 min |
|
|
|
Tues |
|
6 |
|
track |
|
|
Tues |
|
8 |
mi |
3/2/1 |
|
|
|
Wed |
|
2 |
|
25 min |
|
|
Wed |
|
5 |
mi |
55 min |
|
|
|
Thur |
|
rest |
|
|
|
|
Thur |
|
rest |
|
|
|
|
|
Fri |
|
3 |
|
28 min |
|
|
Fri |
|
4 |
mi |
44 min |
|
|
|
Sat |
|
8 |
|
10 min/mi |
|
|
Sat |
|
12 |
mi |
anytime |
|
|
|
Sun |
|
rest |
|
|
|
|
Sun |
|
rest |
|
|
|
|
|
Week Total: |
24 |
|
|
|
|
Week Total: |
33 |
|
|
|
|
5 |
Mon |
|
5 |
|
55 min |
|
12 |
Mon |
|
5 |
mi |
55 min |
|
|
|
Tues |
|
6 |
|
track |
|
|
Tues |
|
8 |
mi |
3/2/1 |
|
|
|
Wed |
|
2 |
|
25 min |
|
|
Wed |
|
5 |
mi |
55 min |
|
|
|
Thur |
|
rest |
|
|
|
|
Thur |
|
rest |
|
|
|
|
|
Fri |
|
3 |
|
28 min |
|
|
Fri |
|
5 |
mi |
55 min |
|
|
|
Sat |
|
8 |
|
10 min/mi |
|
|
Sat |
|
13 |
mi |
anytime |
|
|
|
Sun |
|
rest |
|
|
|
|
Sun |
|
rest |
|
|
|
|
|
Week Total: |
24 |
|
|
|
|
Week Total: |
36 |
|
|
|
|
6 |
Mon |
|
6 |
|
66 min |
|
13 |
Mon |
|
5 |
mi |
55 min |
|
|
|
Tues |
|
6 |
|
track |
|
|
Tues |
|
8 |
mi |
3/2/1 |
|
|
|
Wed |
|
2 |
|
25 min |
|
|
Wed |
|
5 |
mi |
55 min |
|
|
|
Thur |
|
rest |
|
|
|
|
Thur |
|
rest |
|
|
|
|
|
Fri |
|
4 |
|
10 min/mi |
|
|
Fri |
|
5 |
mi |
55 min |
|
|
|
Sat |
|
9 |
|
11 min/mi |
|
|
Sat |
|
13 |
mi |
anytime |
|
|
|
Sun |
|
rest |
|
|
|
|
Sun |
|
rest |
|
|
|
|
|
Week Total: |
27 |
|
|
|
|
Week Total: |
36 |
|
|
|
|
7 |
Mon |
|
6 |
|
66 min |
|
14 |
Mon |
|
4 |
mi |
|
|
|
|
Tues |
|
6 |
|
track |
|
|
Tues |
|
3 |
mi |
|
|
|
|
Wed |
|
3 |
|
30 min |
|
|
Wed |
|
rest |
|
|
|
|
|
Thur |
|
rest |
|
|
|
|
Thur |
|
4 |
mi |
44 min |
|
|
|
Fri |
|
4 |
|
40 min |
|
|
Fri |
|
3 |
mi |
33 min |
|
|
|
Sat |
|
9 |
|
11 min/mi |
|
|
Sat |
|
3 |
mi |
easy or rest |
|
|
|
Sun |
|
rest |
|
|
|
|
Race Day |
|
13.1 |
|
|
|
|
|
Week Total: |
28 |
|
|
|
|
Week Total: |
30.1 |
|
|
|
