You can read all about hill training and how to perform a hill repeats workout on this. You have time in your week to do the weekly runs. Running plans should always be dynamic, meaning that you should be willing to change and adjust as needed along the way. In week 8 on Sunday you will run a half marathon, and in week 18 on Sunday, that's scheduled as the Marathon day.Your 12Week HalfMarathon Training Schedule Intermountain Healthcare Swimming, cycling, and walking are all great cross training exercises. On every Sunday except in week 8 and 18, you will do cross training on Sundays. Week 18 - Rest Sundays - Cross Training, Half Marathon, and Marathon To push your body and rest accordingly, Saturday mileage is divided into the following: In Week 16-18, drop 1 mile per week so you are running only 2 miles on your last Thursday before the race. In week 9, increase to 4 miles on Thursdays. The following 3 weeks leading up to the marathon you will drop down 2 miles on each Wednesday (8 miles, 6 miles, and 4 miles the week of the race). You will do this until Week 15, where you will max out at a 10 mile run on Wednesday.
So in Week 3 you will increase to 4 miles, in Week 5 you will increase to 5 miles, etc. Your Wednesday mileage will increase by 1 mile every two weeks.
In Week 17 you will drop to 4 miles, and in Week 18 you'll drop down to 3 miles on that Tuesday. Increase to 4 miles in Week 11 and 5 miles in Week 14. You will start out running 3 miles every Tuesday. This schedule is designed to taper you down the last few weeks of your training, so you'll ramp up mileage and then drop down before the big race.īeginners - 18 Week Schedule Monday - Rest Adjust this schedule to your athletic ability accordingly. For beginners, here's a good baseline level to start at. You will want to plan your workouts depending on your level of experience.
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