Half Marathon Schedule: Level III

ExRx.net > Aerobic Conditioning > Program

Recommended Running Background: (A) At least one 6 mile run, (B) Average base of 18 miles in the last 3 weeks.

Phase Dates Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mileage
Endurance  

O

R+C

G

R/C

SL

C/O

L
 
 

0
           

6

+6
 

1
 

3

4 (2-1-1)

3

4
 

8

19-22
 

2

5K Event

3/O

4 (2-1-1)

3

5
 

6

18-22
 

3
 

3

5 (2-2-1)

3

5
 

10

23-26

Recovery

4
 

3

5 (2-2-1)

C/O

4

O

6

18
Strength  

O

R+C

H

R/C

LF

C/O

L/G
 
 

5
 

3

5

3

5 (3-1-1)
 

12

25-28
 

6
 

3

5

3

6 (4-1-1)
 

10/O

14-27
 

7

8 Mile Event

4/O

5

3

6 (3-2-1)
 

14

29-36

Recovery

8
 

3

5

C/O

5R

O

8G(4-3-1)

21
 

9
 

4

6

3

6 (3-2-1)
 

16

32-35
 

10
 

4

7

3

6 (2-3-1)
 

10

27-30

Recovery

11

5K Event

3/O

5

C/O

5R

O

12G(6-5-1)

25
Speed  

O

R+C

SF/LF

R/C

SL

C/O

L/G
 
 

12
 

4

7SF

6X800

3

6
 

18.5

35-38
 

13
 

4

7LF (3-3-1)

3

7
 

8

26-29

Recovery

14

4 Mile Event

4/O

6LF (2-3-1)

C/O

5

O

10G(3-6-1)

/O

15-30
 

15

Event

G (5-8-1)

4/O

8SF

7X800

3

7
 

17

36-41
 

16
 

4

8SF

8X800

3

6
 

10

28-31
Taper  

O

R

LF/G

O

R

O

SL
 
 

17

5K Event

4/O

5LF (3-2-1)
 

4
 

8

21
 

18
 

3

4G (2-1-1)
 

3
 

Half Marathon

10

If you do the optional half marathon, do two 4 mile recovery workouts during the week.

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 up, follow long workout pace guidelines
H Hilly run After 2 mile warm up, push hills at 10K effort and recover on the rest of a hilly route.

G
Goal pace run 4 (2-1-1) means to go easy for 2 miles, 1 mile at goal pace, 1 mile cool down.

LF
Long fast run 5 (3-1-1) means go easy for 3 miles, 1 mile at long fast pace, 1 mile cool down.

SF
Short fast run 7SF: 6X800 means to perform a track workout of six 800 meter repeats.

+
And Optional R+C means to run or walk with the option of also cross-training
/ Or R/C means to choose either a recovery workout or a cross-training activity.


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