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Half Marathon Training Schedule (20 weeks)
Recovery Week = These weeks are meant to give your body a rest before pushing into the next mileage phase. Do the week's workouts at normal training pace; avoid the temptation to run faster.
Taper Week = Tapering is important to allow your body time to recover. Do not over do it during these weeks. Your body will start to feel good and you should start to gain a lot of energy.
Race Week = It is important to recover well during this week. Focus on healthy, high carbohydrate meals.
X-train = Cross-training includes: bicycle, spinning, swimming, pool running, elliptical machine or aerobic style classes at your local gym. This is done at a recovery heart rate of 60% of maximum.
| Week | Start Date | Mon | Tue | Wed | Thur | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|---|
| 1 | x-train 30 min | 3 | 1 | 3 | rest | 3 | 10 | ||
| 2 | x-train 30 min | 3 | 2 | 3 | rest | 3 | 11 | ||
| 3 | x-train 30 min | 3 | 2 | 3 | rest | 4 | 12 | ||
| 4 | x-train 30 min | 4 | 2 | 3 | rest | 4 | 13 | ||
| 5 | x-train 30 min | 4 | 2 | 3 | rest | 5 | 14 | ||
| 6 | x-train 30 min | 4 | 2 | 4 | rest | 5 | 15 | ||
| 7 recovery |
x-train 45 min | 3 | 2 | 3 | rest | 4 | 12 | ||
| 8 | x-train 45 min | 4 | 2 | 4 | rest | 6 | 16 | ||
| 9 | x-train 45 min | 5 | 2 | 4 | rest | 6 | 17 | ||
| 10 | x-train 45 min | 5 | 2 | 4 | rest | 7 | 18 | ||
| 11 recovery |
x-train 45 min | 3 | 2 | 3 | rest | 4 | 12 | ||
| 12 | x-train 1 hr | 5 | 3 | 4 | rest | 7 | 19 | ||
| 13 | x-train 1 hr | 5 | 3 | 4 | rest | 7 | 20 | ||
| 14 | x-train 1 hr | 5 | 3 | 4 | rest | 8 | 21 | ||
| 15 recovery |
x-train 1 hr | 4 | 2 | 4 | rest | 6 | 16 | ||
| 16 | x-train 1.5 hr | 5 | 3 | 5 | rest | 10 | 23 | ||
| 17 | x-train 1.5 hr | 5 | 3 | 5 | rest | 12 | 25 | ||
| 18 taper |
x-train 30 min | 4 | 2 | 4 | rest | 8 | 18 | ||
| 19 taper |
3 | 2 | 3 | rest | 5 | x-train 30 min |
13 | ||
| 20 race week |
3 | 2 | 2 | rest | rest | walk 30 min | 13.1 | 20.1 |
Recovery Week = These weeks are meant to give your body a rest before pushing into the next mileage phase. Do the week's workouts at normal training pace; avoid the temptation to run faster.
Taper Week = Tapering is important to allow your body time to recover. Do not over do it during these weeks. Your body will start to feel good and you should start to gain a lot of energy.
Race Week = It is important to recover well during this week. Focus on healthy, high carbohydrate meals.
X-train = Cross-training includes: bicycle, spinning, swimming, pool running, elliptical machine or aerobic style classes at your local gym. This is done at a recovery heart rate of 60% of maximum.