Training Guide: Half Marathon

These schedules are only guides. Take breaks and make adjustments according to how you are feeling. It is also a good idea to check with your physician before starting any kind of training program.

Beginner/Novice Program
This program is designed for runners who are training to run their first marathon, or have done only a few long
distance races and are relatively new to distance events.

Week
Monday
 Tuesday Wednesday Thursday Friday Saturday Sunday
Jan. 22
rest
3
cross train
3
rest
4
rest
Jan. 29
rest
3
cross train
3
rest
5
rest
Feb. 5
rest
4
cross train
3
rest
5
rest
Feb. 12
rest
4
cross train
3.5
rest
6
rest
Feb. 19
rest
4
cross train
4
rest
7
rest
Feb. 26
rest
5
cross train
4
rest
8
rest
Mar. 5
rest
5
cross train
4
rest
8
rest
Mar. 12
rest
5
cross train
4
rest
9
rest
Mar. 19
rest
5
cross train
4.5
rest
10
rest
Mar. 26
rest
5
cross train
4
rest
12
rest
Apr. 2
rest
5
cross train
5
rest
8
rest
RACE WK
rest
3
cross train
rest
3
rest
13.1

 

ONE MORE THING: HYDRATION…HYDRATION…HYDRATION!!!
When you commit to a marathon or half marathon training program you commit to a lot of running. When you run you perspire and when you perspire you lose essential nutrients involved in muscle recovery. In other words, if you do not replenish those nutrients before, during, and after exercise you will feel sore, tired, and run-down. Besides water, you should be consuming energy drinks and gels. These provide the electrolytes that water does not. Practicing water stops during your everyday runs is also a good way to practice for race day when you should be taking water at every station and trying to take in as much as 70 ounces during the entire race.