“Complete” Half Marathon Program
For a first time half marathoner or seasoned half marathoner looking for lower mileage.
WEEK
MON
TUES
WED
THURS
FRI
1
2
3
4
5
SUN
Jan 21
Jan 22
4 miles L
Active Recovery
Jan 23
Jan 24
Jan 25
Jan 26
Jan 27
Jan 28
Jan 29
3 miles
E
Cross Train
Timed Mile S
30 min walk
Rest
4 miles L
Active Recovery
Jan 30
Jan 31
Feb 1
Feb 3
Feb 4
3 miles
E
Cross Train
4 x 200 S
Rest
5 miles L
Active Recovery
Feb 6
Feb 7
Feb 8
Feb 10
Feb 11
Feb 12
3 miles
E
Cross Train
4 x 400 S
40 min walk
Rest
6 miles L
Active Recovery
Feb 13
Feb 14
Feb 15
Feb 16
Feb 17
Feb 18
Feb 19
4 miles
E
Cross Train
2 x hills S
45 min walk
Rest
5 miles L
Active Recovery
E - Easy pace/Recovery Walk
An easy pace is conversational, comfortable and easily maintained.
30-60 seconds/miles slower than race pace. Walks are for recovery.
Speed Work
Go as fast as you can! Shoot for going faster than your race pace.
L - Long Run
SAT
A conversational pace that can be easily maintained over distance.
(Usually, about one to two minutes per mile slower than race pace.)
Feb 2
35 min walk
Feb 9
Feb 5
Cross Train
Maintain intensity while participating in an alternate mechanism of
cardio. Some great choices would be swimming, biking, stair
stepper or the elliptical machine.
Active Recovery
Take a break from running but stay active. Some great
choices would be yoga, an easy bike ride, a hike or a walk.
GazelleGirlHalfMarathon.com
“Complete” Half Marathon Program
For a first time half marathoner or seasoned half marathoner looking for lower mileage.
WEEK
6
7
8
9
10
MON
TUES
WED
THURS
FRI
SAT
SUN
Feb 20
Feb 21
Feb 22
Feb 23
Feb 24
Feb 25
Feb 26
4 miles
E
Cross Train
4 x 400 S
45 min walk/run
Rest
7 miles L
Active Recovery
Feb 27
Feb 28
Mar 1
Mar 2
Mar 3
Mar 4
Mar 5
4 miles
E
Cross Train
4 x 800 S
45 min run E
Rest
8 miles L
Active Recovery
Mar 8
Mar 9
Mar 10
Mar 11
Mar 12
Mar 6
Mar 7
5 miles
E
Cross Train
1 Mile E
1 Mile S
1 Mile Recovery
45 min run E
Rest
9 miles L
Active Recovery
Mar 13
Mar 14
Mar 15
Mar 16
Mar 17
Mar 18
Mar 19
5 miles
E
Cross Train
4 x hills
45 min walk
Rest
8 miles E
Active Recovery
Mar 21
Mar 22
Mar 24
Mar 25
Mar 26
Cross Train
4 x 800
Rest
11 miles L
Active Recovery
Mar 20
5 miles
E
E - Easy pace/Recovery Walk
An easy pace is conversational, comfortable and easily maintained.
30-60 seconds/miles slower than race pace. Walks are for recovery.
Speed Work
Go as fast as you can! Shoot for going faster than your race pace.
L - Long Run
A conversational pace that can be easily maintained over distance.
(Usually, about one to two minutes per mile slower than race pace.)
Mar 23
45 min walk
Cross Train
Maintain intensity while participating in an alternate mechanism of
cardio. Some great choices would be swimming, biking, stair
stepper or the elliptical machine.
Active Recovery
Take a break from running but stay active. Some great
choices would be yoga, an easy bike ride, a hike or a walk.
GazelleGirlHalfMarathon.com
“Complete” Half Marathon Program
For a first time half marathoner or seasoned half marathoner looking for lower mileage.
WEEK
11
12
13
14
MON
TUES
WED
THURS
FRI
Mar 27
Mar 28
Mar 29
Mar 30
Mar 31
Apr 1
SUN
Apr 2
6 miles
E
Cross Train
2 x 1200
60 min E
Rest
12 miles L
Apr 3
Apr 4
Apr 5
Apr 6
Apr 7
Apr 8
Apr 9
4 miles
E
Cross Train
6 x hills
60 min walk
Rest
13 miles L
Active Recovery
Apr 10
Apr 11
Apr 12
Apr 13
Apr 14
Apr 15
Apr 16
6 miles
E
Cross Train
Timed Mile
60 min walk
Rest
10 miles L
Active Recovery
Apr 17
Apr 18
Apr 19
Apr 20
Apr 21
Apr 22
Apr 23
3 miles
E
Cross Train
4 x 200
35 min walk
Rest
Rest
E - Easy pace/Recovery Walk
An easy pace is conversational, comfortable and easily maintained.
30-60 seconds/miles slower than race pace. Walks are for recovery.
Speed Work
Go as fast as you can! Shoot for going faster than your race pace.
L - Long Run
SAT
A conversational pace that can be easily maintained over distance.
(Usually, about one to two minutes per mile slower than race pace.)
Active Recovery
Event day!
Cross Train
Maintain intensity while participating in an alternate mechanism of
cardio. Some great choices would be swimming, biking, stair
stepper or the elliptical machine.
Active Recovery
Take a break from running but stay active. Some great
choices would be yoga, an easy bike ride, a hike or a walk.
GazelleGirlHalfMarathon.com