12-Week Half-Marathon Training
Schedule*
This training schedule is provided for your own individual
scheduling. Just insert the dates and follow accordingly.
| WEEK |
DATES |
SATURDAY MILES |
SUNDAY |
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
| |
|
|
|
|
|
|
|
|
| 1 |
|
6 |
WALK (40) |
ALT (30) |
RUN (40) |
ALT (40) |
RUN (40) |
REST |
| 2 |
|
7 |
WALK (40) |
ALT (30) |
RUN (40) |
ALT (40) |
RUN (50) |
REST |
| 3 |
|
8 |
WALK (40) |
ALT (30) |
RUN (40) |
ALT (40) |
RUN (50) |
REST |
| 4 |
|
10 |
WALK (40) |
ALT (30) |
RUN (40) |
ALT (40) |
RUN (50) |
REST |
| 5 |
|
8 |
WALK (40) |
ALT (30) |
RUN (50) |
ALT (40) |
RUN (50) |
REST |
| 6 |
|
11 |
WALK (40) |
ALT (30) |
RUN (50) |
ALT (40) |
RUN (60) |
REST |
| 7 |
|
9 |
WALK (40) |
ALT (30) |
RUN (50) |
ALT (40) |
RUN (60) |
REST |
| 8 |
|
12 |
WALK (40) |
ALT (30) |
RUN (50) |
ALT (40) |
RUN (60) |
REST |
| 9 |
|
10 |
WALK (40) |
ALT (30) |
RUN (50) |
ALT (40) |
RUN (60) |
REST |
| 10 |
|
14 |
REST |
REST |
RUN (40) |
REST |
RUN (40) |
REST |
| 11 |
|
8 |
REST |
RUN (30) |
REST |
RUN (30) |
REST |
REST |
| 12 |
|
Jog - 1mile |
Event: ________________________________ Date: _____________ |
ALT = Alternate Training (Swim, bike, yoga/pilates,
walk, etc.)
* Suggested for Intermediate Runners. Please adust
to your running needs/capabilities.
The Pasadena Pacers strongly recommends that you
always consult with your doctor before starting an exercise
program.
|
