This 12-week program is designed for anyone wanting to run a first road half-marathon, or who is coming back after some time away from racing. It assumes you are not straight off the couch; if you’ve not run a step in several weeks or months, you will need to add a good 4 weeks of consistent, easy mileage. Aim for 3-5 days and 15-20 miles per week to build back up some base fitness. If you know the course will be hilly, try to make some of your weekly miles hilly, too.
Week
Goals
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Week 1
Target 17-23 miles
rest & recovery
4-5 miles easy
4-5 miles easy
rest or easy XT
4 easy miles
4 easy miles or XT
5 easy-moderate miles
Week 2
Target 18-24 miles
rest & recovery
4-5 miles easy
4-5 miles easy
rest or easy XT
5 easy miles with 4-5 pick-ups at end
4 easy miles or XT
5 easy-moderate miles
Week 3
Target 22-27 miles
rest & recovery
4-5 easy miles with 4-5 pick-ups at end
6 total: 2 mi easy warm-up - 6 x (1:00 on/1:00 off) - remainder easy
rest or easy XT
5 easy miles
4 easy miles or XT
7 easy-moderate miles with 4-5 pick-ups at end
Week 4
Target 18-24 miles
rest & recovery
4-5 miles easy with 4-5 pick-ups at end
5 easy-moderate miles over rolling terrain
rest & recovery
4-5 miles easy with 4-5 pick-ups at end
4 easy miles or XT
5 easy-moderate miles