Running Schedule

Just thought I would share a little about my 7 week training program for my half. This is a "moderate" difficulty plan. Before training I could run about 3 miles at a 35 minute pace.

Week 1: Jan 22-28
Sunday- Rest
Monday- 4 miles*
Tuesday- Cross Training**
Wednesday- 5 miles
Thursday-  Rest
Friday- 4 miles*
Saturday- 8 miles


Week 2: Jan 29- Feb 4
Sunday-Rest
Monday- 4.5 miles *
Tuesday-  Cross Training**
Wednesday- 8 miles
Thursday- Rest
Friday- 5 miles*
Saturday- 6 miles


Week 3: Feb 5- 11
Sunday-Rest
Monday- 5 miles*
Tuesday-  Cross Training**
Wednesday- 9 miles
Thursday-  Rest
Friday- 6 miles*
Saturday- 10 miles


Week 4: Feb 12-  18
Sunday- Rest
Monday- 5 miles*
Tuesday-  Cross Training**
Wednesday- 8 miles
Thursday-  Rest
Friday- 4 miles*
Saturday- 10 miles


Week 5: Feb 19-25
Sunday- Rest
Monday- 5 miles*
Tuesday-  Cross Training**
Wednesday- 10 miles
Thursday-  Rest
Friday- 5 miles*
Saturday- 12 miles


Week 6: Feb 26-Mar 3
Sunday-Rest
Monday- 4 miles*
Tuesday-  Cross Training**
Wednesday- 4 miles
Thursday- Rest
Friday- 3 miles*
Saturday- 12 miles


Week 7: Mar 4-10
Sunday- Rest
Monday- 4 miles*
Tuesday-  Cross Training**
Wednesday- 3 miles
Thursday- Rest
Friday- 1 mile *
Saturday- Half Marathon Day:13.1 miles

*warm up by walking 1 mile, cool down by fast walking 1 mile
**low impact cardio for heart health, upper body weights to avoid shoulder strain