1/2 Marathon Training Schedule

Week 1

Monday  -  Rest or cross train
Tuesday  -  2-3 Miles
 Wednesday  -  3-4 Miles 
Thursday  -  
3-4 Miles
Friday  -  REST
Saturday  -  2-3 Miles 
Sunday   -  6 Miles

Week 2

Monday  -  Rest or cross train
Tuesday  -  2-3 Miles
 Wednesday  -  3-4 Miles 
Thursday  -  
3-4 Miles
Friday  -  REST
Saturday  -  2-3 Miles
 Sunday   -  6 Miles

Week 3

Monday  -  Rest or cross train
Tuesday  -  3-4 Miles
 Wednesday  -  2-3 Miles faster

Thursday  -  3-4 Miles
Friday  -  REST
Saturday  -  2-3 Miles 
Sunday   -  7 Miles

Week 4

Monday  -  Rest or cross train
Tuesday  -  3-4 Miles 
Wednesday  -  2-3 Miles 
faster
Thursday  -  3-4 Miles
Friday  -  REST
Saturday  -  2-3 Miles 
Sunday   -  7 Miles 

Week 5

Monday  -  Rest or cross train
Tuesday  -  4-5 Miles 
Wednesday  -  3-4 Miles
 faster
Thursday  -  3-4 Miles
Friday  -  REST
Saturday  -  2-3 Miles
 Sunday   -  8 Miles

Week 6


Monday  -  Rest or cross train
Tuesday  -  4-6 Miles 
Wednesday  -  3-5 Miles
 Thursday  - 
4-6 Miles
Friday  -  REST
Saturday  -  3-4 Miles 
Sunday  -  8 Miles

Week 7

Monday  -  Rest or cross train
 Tuesday  -  4-6 Miles
 Wednesday  -  3-5 Miles
 Thursday  - 
4-6 Miles
Friday  -  REST
Saturday  -  3-4 Miles 
Sunday  -  9 Miles

Week 8

Monday  -  Rest or cross train
 Tuesday  -  4-6 Miles 
Wednesday  -  3-5 Miles
 Thursday  - 
4-6 Miles
Friday  -  REST
Saturday  -  3-4 Miles 
Sunday  -  10 Miles

Starting to work on speed (running most of the time)

Week 9


Monday  -  Rest or cross train
 Tuesday  -  3-4 Miles
 Wednesday  -  2-3 Miles
 Thursday  -  
4-6 Miles
Friday  -  REST
Saturday  -  2-3 Miles
 Sunday  -  6 running slow Miles

Week 10

Monday  -  Rest or cross train
 Tuesday  -  3-4 Miles
 Wednesday  -  2-3 Miles
 Thursday  - 
4-6 Miles
Friday  -  REST
Saturday  -  2-3 Miles 
Sunday  -  6 Miles

Week 11 

Monday  -  Rest or cross train
 Tuesday  -  4-6 Miles
 Wednesday  -  3-5 Miles
 Thursday  -  
5-6 Miles
Friday  -  REST
Saturday  -  2-3 Miles
 Sunday  -  7 Miles

Week 12


Monday  -  Rest or cross train
 Tuesday  -  4-6 Miles
 Wednesday  -  3-5 Miles
 Thursday  -  
5-6 Miles
Friday  -  REST
Saturday  -  3-4 Miles
 Sunday  -  7 Miles

Week 13


Monday  -  Rest or cross train
 Tuesday  -  4-6 Miles
 Wednesday  -  3-5 Miles 
Thursday  - 
6-8 Miles
Friday  -  REST
Saturday  -  3-4 Miles 
Sunday  -  8 Miles

Week 14


Monday  -  Rest or cross train
 Tuesday  -  4-6 Miles
 Wednesday  -  3-5 Miles
 Thursday  -  6-8
Miles
Friday  -  REST
Saturday  -  3-4 Miles 
Sunday  -   9-10 Miles

Week 15


Monday  -  Rest or cross train
 Tuesday  -  4-6 Miles
 Wednesday  -  3-5 Miles
 Thursday  -  6-8
Miles
Friday  -  REST
Saturday  -  3-4 Miles
 Sunday  -  11 Miles

Week 16


Monday  -  Rest or cross train
 Tuesday  -  4-6 Miles 
Wednesday  -  3-5 Miles
 Thursday  -  6-8
Miles
Friday  -  REST
Saturday  -  3 Miles
 Sunday  -  12 Miles

Week 17

Monday  -  Rest or cross train
 Tuesday  -  4-6 Miles
 Wednesday  -  3-5 Miles
 Thursday  - 
4 Miles
Friday  -  REST
Saturday  -  3 Miles 
Sunday  -  8 Miles

Week 18


Monday  -  Rest or cross train
 Tuesday  -  4-6 Miles
 Wednesday  -  3 Miles
 Thursday  - 
3 Miles
Friday  -  REST
Saturday  -  3 Miles
 Sunday  -  6 Miles

Week 19


Monday  -  Rest
 Tuesday  -  4 Miles
 Wednesday  -  3 Miles
 Thursday  -  REST 
Friday  - 
Easy 2 
Saturday  -  REST  Sunday  -  Race Day!

When I say Cross Train- this means to pick one:

•          Weight train with dumbbells
•          Using a resistance band for exercises
•          Go to a spin class or ride a bike
•          Legs day with lunges, squats, and yoga ball
•          Core  exercises with yoga ball and resistance band