Weekend long walks can be done on Saturday or Sunday. Don’t feel like you have to stick to every day of the schedule – be flexible on what days you choose to complete your weekly mileage. This schedule is your guideline for fitting the training into your own life’s schedule. Good luck!
Group Training
Training Begins Sunday, September 21st
Formal group training begins on Sunday September 21, 2008 at 6:30 AM at the Brownell Building (813 Shades Crest Parkway). This is a continuation of Lakeshore Drive east of Brookwood Mall.
DOWNLOAD REGISTRATION FORM
Half Marathon Training Schedule for Beginning Walkers
Your weekly mileage (excluding your long run) should consist of 5 days running and one rest day. 50% of your mileage should be divided over 2 days and the other 50% should be divided over the remaining 3 days
Half Marathon Training Schedule for Beginning Walkers |
| Base |
| WEEK |
DATE |
Sun |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
| 1 |
9/21/08 |
Off |
30 min |
Off |
45 min |
Off |
30 min |
45 min |
| 2 |
9/28 |
Off |
45 min |
Off |
50 min |
Off |
40 min |
50 min |
| 3 |
10/5 |
Off |
50 min |
Off |
50 min |
30 min |
30 min |
Race for the Cure 3.1 miles |
| 4 |
10/12 |
Off |
50 min |
Off |
60 min |
Off |
Off |
55 min |
| 5 |
10/19 |
Off |
50 min |
Off |
60 min |
Off |
45 min |
60 min |
| Strengthening |
| 6 |
10/26 |
Off |
60 min |
Off |
60 min |
Off |
45 min |
Vulcan 10k (6.2 miles) |
| 7 |
11/2 |
Off |
60 min |
Off |
75 min |
Off |
45 min |
70 min |
| 8 |
11/9 |
Off |
60 min |
Off |
75 min |
Off |
30 min |
90 min |
| 9 |
11/16 |
Off |
60 min |
Off |
75 min |
Off |
45 min |
90 min |
| 10 |
11/23 |
Off |
60 min |
45 min |
Off |
Montclair 10K
(6.2 miles) |
Off |
100 min |
| 11 |
11/30 |
Off |
60 min |
Off |
75 min |
Off |
45 min |
2 hours |
| Sharpening |
| 12 |
12/7 |
Off |
60 min |
Off |
90 min |
Off |
45 min |
2 hours |
| 13 |
12/14 |
Off |
60 min |
Off |
75 min |
Off |
45 min |
2 hours |
| 14 |
12/21 |
Off |
75 min |
Off |
105 min |
Off |
45 min |
2 ½ hours |
| 15 |
12/28 |
Off |
75 min |
Off |
Off |
75 min |
Off |
3 hours |
| 16 |
1/04/09 |
Off |
90 min |
Off |
100 min |
60 min |
Off |
Red Nose Run
3 hours 15 min |
| 17 |
1/11 |
Off |
75 min |
Off |
2 hours |
Off |
45 min |
3 hours 15 min |
| 18 |
1/18 |
Off |
75 min |
Off |
2 hours |
60 min |
Off |
3 hours |
| Tapering |
| 19 |
1/25 |
Off |
90 min |
Off |
2 hours |
Off |
90 min |
2 hours |
| 20 |
2/1 |
Off |
60 min |
Off |
60 min |
Off |
45 min |
2 ½ hours |
| 21 |
2/8 |
Off |
45 min |
Off |
60 min |
Off |
45 min |
Off |
| 22 |
2/15 |
Mercedes Half-Marathon |
|
|
|
10-11 Race for the Cure
11-1 Vulcan Run
1-10 Red Nose Run |
