Week 1

Day 1: 2 miles  2/1

Day 2: 3 miles 2/1 

Day 3: 4 miles 2/1 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Week 2

Day 1: 3 miles 2/1 

Day 2: 3 miles 2/1

Day 3: Cross train or rest

Day 4: 4 miles 2/1

Day 5: 2.5 mile walk

Week 3

Day 1: 3 miles 2/1

Day 2: Cross train

Day 3: 3 miles 2/1

Day 4: 5 miles 2/1

Day 5: 2.5 mile walk

   Half Marathon/Marathon Training #1

Week 4

Day 1: 3 miles 3/1

Day 2: Cross train

Day 3: 3 miles 3/1

Day 4: 6 miles 3/1

Day 5: 2 mile walk

Week 5

Day 1:  3 miles 3/1

Day 2: Cross train

Day 3: 3 miles 3/1

Day 4: 7 miles 3/1

Day 5: 3 mile walk

Week 6

Day 1: 4 miles 3/1

Day 2: Cross train

Day 3: 4 miles 3/1

Day 4: 8 miles 3/1

Day 5: 3 mile walk

Week 7

Day 1: 4 miles 3/1

Day 2: Cross train

Day 3: 4 miles 3/1

Day 4: 9 miles  3/1

Day 5: 3 mile walk

Week 8

Day 1: 4 miles 3/1

Day 2: Cross train

Day 3: 3 miles 3/1

Day 4: 10 miles 3/1

Day 5: 3 mile walk

Week 9

Day 1: 5 miles 3/1

Day 2: Cross train

Day 3: 4 miles 3/1

Day 4: 12 miles 3/1

Day 5: 3 mile walk

Week 10

Day 1: 4 miles 3/1

Day 2: 3 miles 3/1

Day 3: Cross train

Day 4: 8 miles 3/1

Day 5: 2.5 mile walk

Week 11

Day 1: Cross train

Day 2: 3 miles 3/1

Day 3: Cross train

Day 4: 14 miles 3/1

Day 5: 2.5 mile walk

Week 12

Day 1: 4 miles 3/1

Day 2: Cross train

Day 3: 3 miles 3/1

Day 4: 10 miles 3/1

Day 5: 3 mile walk

Week 13

Day 1: 4 miles 3/1

Day 2: Cross train

Day 3: 3 miles 3/1

Day 4: 15 miles 3/1

Day 5: 3 mile walk

Week 14

Day 1: 4 miles 3/1

Day 2: Cross train

Day 3: 3 miles 3/1

Day 4: 10 miles 3/1

Day 5: 3 mile walk

Week 15

Day 1: 4 miles 3/1

Day 2: Cross train

Day 3: 4 miles 3/1

Day 4: 16 miles 3/1

Day 5: 3 mile walk

Week 16

Day 1: 4 miles 3/1

Day 2: Cross train

Day 3: 3 miles 3/1

Day 4: 12 miles 3/1

Day 5: 2.5 mile walk

Week 17

Day 1: 4 miles 3/1

Day 2: Cross train

Day 3: 3 miles 3/1

Day 4: 18-20 miles 3/1

Day 5: 2.5 mile walk

Week 18

Day 1: 4 miles 3/1

Day 2: Cross train

Day 3: 3 miles 3/1

Day 4: 12 miles 3/1

Day 5: 2.5 mile walk

Week 19

Day 1: Cross train

Day 2: 3 miles 3/1

Day 3: Cross train

Day 4: 6 miles 3/1

Day 5: 2.5 mile walk

Week 20

Day 1: 3 miles 3/1

Day 2:  20 minutes  run/walk intervals

Day 3: walk 20 minutes

Day 4: RACE!

**HALF MARATHON WEEK

This is the first marathon training schedule I used.  I modified the days each week to fit my schedule and at one point elimainated alot of the run/walk intervals.  This plan can be used with or with out the run/walk intervals.  With that said, I think it is important to emphasize the importance of walk breaks.  If you need to walk, do it.  You do not need to religiously use the 2/1, 3/1 method.  Monitor how you feel and as the weeks increase, you can increase the run/walk intervals to 4/1, 5/1, 6/1 etc. or eliminate them and/or use them just as needed.

 

I like this plan because it only requires running three times a week and it works. Try not to run two days in a row.  This plan is for those who have been already been running or run/walking 2-3 miles.  If you have not, I recommend giving yourself atleast one month to work up to this.  You will be stronger, will avoid injuries and your training will be easier.

 

 

**HALF MARATHON WEEK

2/1 = 2 minute run/1 minute walk

3/1 = 3 minute run/1 minute walk