Half-Marathon Training Plan

Half-Marathon Plan, modified from Runner's World

Week 1 (January 4, 2010)
Tuesday: 2 miles / 5-7 x 1:00 AI / 2 miles
Thursday: 4 miles + 4 GP
Saturday: 3-4 miles
Sunday: 6-7 miles

Week 2 (January 11, 2010)
Tuesday: 2 miles / 5-7 x 1:00 AI / 2 miles
Thursday: 4 miles + 4 GP
Saturday: 3-4 miles
Sunday: 6-7 miles

Week 3 (January 18, 2010)
Tuesday: 2 miles / 5-7 x 1:00 AI / 2 miles
Thursday: 4 miles + 4 GP
Saturday: 3-4 miles
Sunday: 6-7 miles

Week 4 (January 25, 2010)
Tuesday: 2 miles / 2 x [1:00, 1:30, 2:00] AI / 2 miles
Thursday: 4 miles, including 4 x 1:00 AI + 5-6 GP
Saturday: 5K Race
Sunday: 4-5 miles

Week 5 (February 1, 2010)
Tuesday: 3 miles / 3 x [2:00, 2:30] AI / 2 miles
Thursday: 5-6 miles, including 4 x 1:30 AI + 6 GP
Saturday: 3-4 miles
Sunday: 7-8 miles

Week 6 (February 8, 2010)
Tuesday: 3 miles / 3 x [2:00, 2:30] AI / 2 miles
Thursday: 5-6 miles, including 4 x 1:30 AI + 6 GP
Saturday: 3-4 miles
Sunday: 7-8 miles

Week 7 (February 15, 2010)
Tuesday: 3 miles / 2 x 2:00 AI, 2 x 2:30 AI, 1 x 3:00 AI + 6 GP / 2 miles
Thursday: 5-6 miles + 4 GP
Saturday: 10K race
Sunday: 4 miles

Week 8 (February 22, 2010)
Tuesday: 3 miles / 2 x [2:00, 3:00, 4:00] AI / 2 miles
Thursday: 6 miles, including 4 x 2:00 AI + 6 GP
Saturday: 5-6 miles
Sunday: 9-10 miles

Week 9 (March 1, 2010)
Tuesday: 6 miles / 2 x [2:00, 3:00, 4:00] AI
Thursday: 7 miles, including 5 GP
Saturday: 5-6 miles
Sunday: 11-12 miles

Week 10 (March 8, 2010)
Tuesday: 3 miles / 2 x [2:00, 3:00, 4:00] AI, 2 miles
Thursday: 6 miles, including 4 x 2:00 AI + 6 GP
Saturday: 5-6 miles
Sunday: 9-10 miles

Week 11 (March 15, 2010)
Tuesday: 2 miles / 4 x 1:00 AI
Thursday: 2 miles easy / 4 x GP
Saturday: 2 miles
Sunday: Half-Marathon!

AI = Aerobic Intervals
GP = Gentle Pickups