Before you begin training for your first half marathon, please make sure that you have some cardio under your belt.  It’s okay if you have never run a road race before, but please be safe and make sure you can at least walk/run for a couple of miles before beginning.

In 12 weeks you will be running a half marathon! Not every day will be easy, and you may be sore and tired, but that just means that you are becoming stronger! I remember my first half marathon training well… I had never run more than 4 miles, and David told me that we were going to run 8 miles on our first long run (we were short on training time – not recommended)! I laughed in his face because I thought he was crazy! But guess what? Somehow I pushed myself through 8 miles that Sunday.  It was the hardest and most sweatiest run I have ever had, but I pushed through.  I walked a few times and jumped into a pool afterward fully clothed, but in that moment I realized that I was actually capable of running – and you are too! So don’t worry if you think you are slow or “not a runner” – you can do this!

The chart below maps out a guideline of how much you should run per week to help you prepare.  However, feel free to shift the days to fit your schedule! Additionally, on days where you are running, be sure to still complete another workout (except on Sundays – try to keep those to just long runs).  Wether it’s a short 5 minute routine or a longer one, you want to make sure you keep your muscles strong! On rest days you can also feel free to complete an FIO workout, but do something a little lighter and remember to stretch! On Mondays where we say to complete 30 minutes of cross-training, that can be walking, spinning, swimming, or even a HIIT routine!

Week

Mon Tue Wed Thur Fri Sat Sun

1

30 min walking/cycling Rest 3 mile run 3 mile run 3 mile run Active Rest

4 mile run

2

30 min walking/cycling Rest 3 mile run 3 mile run (at 10k pace) 3 mile run Active Rest

5 mile run

3

35 min walking/cycling Rest 3 mile run 4 mile run 3 mile run Active Rest

6 mile run

4

35 min walking/cycling Rest 3 mile run 4 mile run (at 10k pace) 3 mile run Active Rest

7 mile run

5

40 min walking/cycling Rest 3 mile run 4 mile run 3 mile run Active Rest

8 mile run

6

40 min walking/cycling Rest 3 mile run 4 mile run 3 mile run Active Rest

5k or 10k race

7

45 min walking/cycling Rest 3 mile run 5 mile run 3 mile run Active Rest

9 mile run

8

45 min walking/cycling Rest 3 mile run 5 mile run (at 10k pace) 3 mile run Active Rest

10 mile run

9

50 min walking/cycling Rest 3 mile run 5 mile run 3 mile run Active Rest

11 mile run

10

50 min walking/cycling Rest 3 mile run 5 mile run (at 10k pace) 3 mile run Active Rest

12 mile run

11

50 min walking/cycling Rest 3 mile run 5 mile run 3 mile run Active Rest

10 mile run

12

30 min walking/cycling Rest 3 mile run 2 mile run Rest Active Rest

Race Day!

GOOD LUCK!

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