Half Marathon Schedule: Level II

ExRx.net > Aerobic Conditioning > Program

Recommended Running Background: (A) At least two 3 mile runs, (B) Average base of 10 miles in the last 3 weeks.

Phase Dates Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage
Endurance  

O

R+C

SL

C/O

R

O

L
 
 

0
           

4

+4
 

2
 

2

3
 

2
 

4

11
 

3
 

2

3
 

2
 

6

13
 

4
 

2

3
 

3
 

6

14

Recovery

5
 

C/O

3
 

2
 

6

11
 

6
 

2

4
 

3
 

8

17
 

7
 

3

4
 

3
 

5.2/O

10-15
 

8

8 Mile Event

3/O

4
 

3
 

10

20-25

Recovery

9
 

C/O

3
 

3
 

8

14
 

10
 

3

5
 

3
 

10.5

21
Strength  

O

R+C

SL

C/O

H

O

L
 
 

11
 

3

5
 

4
 

8

20

Recovery

12

5K Event

C/O

3
 

4
 

10

17-20
 

13
 

3

5
 

4
 

12

24
 

14
 

3

6
 

4
 

8

21

Recovery

15

4 Mile Event

C/O

4
 

4
 

10/O

8-22
 

16

Event

3/O

6
 

4
 

14

27-33
 

17
 

3

4
 

5
 

10

22
Taper  

O

R/O

R

O

R

O

SL
 
 

18

5K Event

3/O

4
 

3
 

8

15-18
 

19
 

3

4
 

3
 

Half Marathon

7-10

If you plan to run an event on Sunday, do not run on the Saturday before. Also do not run on the Monday after races.

Letter Codes

O Off day Complete rest. No cross-training
C Cross-training Non-weight-bearing aerobic activities such as aqua-jogging, swimming, or cycling. Perform at a conversation effort for 20-40 minutes.
R Recovery run Very relaxed effort over flat terrain (track or trail or walk the hills on your favorite route) for short duration followed by extensive stretching routine to loosen up tight spots. Have fun with this one!
SL Semi-long run After 2 mile warm-up (very relaxed effort), settle into conversation effort.
L Long run After 2 mile warm-tip (very relaxed effort), settle into conversation effort.
H Hilly run After 2 mile warm up, do a hillier than average route at conversation effort.

+
And Optional R+C means to run or walk with the option of also cross-training
/ Or C/O means to either cross-train or take the day off.


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