TEST TRAINING TABLE

Are you looking for a training regimen to keep you consistent, yet allow flexibility in the schedule to fit your lifestyle?

This 12-week half marathon race plan is designed for: 1) The runner looking to get back into the routine of training 2) The first time half marathoner.

Day 1 is set for a rest day or 30 minutes of cross training exercises (bike, swim, hike, yoga)

Day 2 set for an easy 3 mile run (a great day to add a body circuit workout after, or strides/warmup drills)

Day 3 offers runners looking to add variety into training by rotating hills/paced runs.

Day 4 runs are based on time to keep an easy effort consistent before the weekend

Day 5 is off for fresh legs for Saturday long runs

Day 6 long run is the most valuable part of half marathon training. These runs are for “time on your feet” and effort should be at “conversation pace”.

Day 7 is for rest or an option for a second cross training day. Walking/hiking/yoga for 50′-60′ is a great way to loosen up the legs from their long run the day before.

River Run Training Plan




WeekDay 1Day 2Day 3Day 4Day 5Day 6Day 7
1Rest or 30' XT3 mi run3 mi run30' runRest4 mi run50' XT
2Rest or 30' XT3 mi run3 mi run30' runRest5 mi run50' XT
3Rest or 30' XT3 mi run4 mi hilly route30' runRestRest or 25' easy5K Race
4Rest or 30' XT3 mi run4 mi pace30' runRest6 mi run55' XT
5Rest or 30' XT3 mi run4 mi hilly route30' runRest7 mi run60' XT
6Rest or 30' XT3 mi run4 mi pace30' runRest8 mi run60' XT
7Rest or 30' XT3 mi run5 mi run30' runRestRest or 25' easy
10K Race
8Rest or 30' XT3 mi run5 mi pace30' runRest8 mi run60' XT
9Rest or 30' XT3 mi run5 mi hilly route30' runRest9 mi run60' XT
10Rest or 30' XT3 mi run5 mi pace30' runRest10 mi run60' XT
11Rest or 30' XT3 mi run5 min run30' runRest11 mi run60' XT
12Rest or 30' XT3 mi run2 mi pace30' runRestRest or 25' easy

Half Marathon