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    Week by Week Training Schedule

    Uploaded by

    Avinash
    The document outlines a 24-week training schedule to prepare for a half marathon. It provides detailed weekly plans that gradually increase distance and intensity over time, starting with 15-20 minute jogs and progressing to include running intervals and longer distances up to 90+ minutes by the final weeks. The schedule culminates in a half marathon race on the last day of week 24.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    Week by Week Training Schedule

    Uploaded by

    Avinash
    181 views6 pages
    The document outlines a 24-week training schedule to prepare for a half marathon. It provides detailed weekly plans that gradually increase distance and intensity over time, starting with 15-20 minute jogs and progressing to include running intervals and longer distances up to 90+ minutes by the final weeks. The schedule culminates in a half marathon race on the last day of week 24.

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    PDF, TXT or read online from Scribd

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    The document outlines a 24-week training schedule to prepare for a half marathon. It provides detailed weekly plans that gradually increase distance and intensity over time, starting with 15-20 minute jogs and progressing to include running intervals and longer distances up to 90+ minutes by the final weeks. The schedule culminates in a half marathon race on the last day of week 24.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    181 views6 pages

    Week by Week Training Schedule

    Uploaded by

    Avinash
    The document outlines a 24-week training schedule to prepare for a half marathon. It provides detailed weekly plans that gradually increase distance and intensity over time, starting with 15-20 minute jogs and progressing to include running intervals and longer distances up to 90+ minutes by the final weeks. The schedule culminates in a half marathon race on the last day of week 24.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    Week-by-week Training Schedule

    Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Jog for 15 mins Jog for 15 mins Jog for 10 mins, walk for 10 mins, jog for 5 mins Jog for 15 mins Jog for 15 mins, walk for 5 mins, jog for 10 mins Rest day Jog for 20 mins Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Jog for 15 mins Jog for 20 mins Jog for 15 mins, walk for 10 mins, jog for 10 mins Jog for 20 mins Jog for 15 mins, walk for 5 mins, Jog for 15 mins Rest day Jog for 30 mins Week 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Jog for 20 mins Jog for 25 mins Jog for 10 mins, run for 5 mins, Jog for 15 mins Jog for 25 mins Jog for 15 mins, run for 8 mins, Jog for 15 mins Rest day Jog for 40 mins Week 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Jog for 20 mins Jog for 30 mins Jog for 10 mins, run for 10 mins, walk for 5 mins, run for 5 mins, jog for 10 mins Jog for 25 mins Jog for 15 mins, run for 10 mins, Jog for 20 mins Rest day Jog for 50 mins Week 5 Monday Tuesday Jog for 30 mins Jog for 35 mins

    Wednesday Thursday Friday Saturday Sunday

    Jog for 5 mins, run for 10 mins, jog for 5 mins, run for 5 mins, Jog for 15 mins Jog for 25 mins Jog for 15 mins, run for 10 mins, walk for 5 mins, Jog for 15 mins, run for 10 mins, walk for 5 mins, Jog for 15 mins Rest day Jog for 60 mins Week 6

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 40 mins Jog for 40 mins Jog for 5 mins, run for 10 mins, jog for 5 mins, run for 10 mins, Jog for 20 mins Jog for 30 mins Jog for 10 mins, run for 10 mins, jog for 10 mins, run for 10 mins, Jog for 15 mins, run for 5 mins, Jog for 20 mins Rest day Jog for 70 mins Week 7

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 40 mins Jog for 45 mins Jog for 5 mins, run for 15 mins, Jog for 15 mins, run for 10 mins, Jog for 20 mins, run for 5 mins, Jog for 15 mins Jog for 35 mins Jog for 5 mins, run for 15 mins, Jog for 20 mins, run for 5 mins, jog for 10 mins, run for 5 mins, Jog for 20 mins Rest day Jog for 75 mins Week 8

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 40 mins Jog for 45 mins Jog for 10 mins, run for 15 mins, Jog for 20 mins, run for 15 mins, walk for 5 mins, Jog for 25 mins Jog for 40 mins Jog for 60 mins Rest day Jog for 20 mins, run for 15 mins, Jog for 15 mins, run for 10 mins, jog for 35 mins Week 9

    Monday Tuesday Wednesday

    Jog for 25 mins Jog for 45 mins Jog for 15 mins, run for 15 mins, Jog for 15 mins, run for 15 mins, walk for 5 mins, jog for 10 mins, run for 5 mins, Jog for 15 mins

    Thursday Friday Saturday Sunday

    Jog for 25 mins Jog for 70 mins Rest day Jog for 10 mins, run for 20 mins, walk for 10 mins, Jog for 25 mins, run for 10 mins, walk for 3 mins, Jog for 25 mins Week 10

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 30 mins Jog for 60 mins Jog for 10 mins, run for 10 mins, Jog for 15 mins, run for 10 mins, Jog for 20 mins, run for 10 mins, walk for 3 mins, Jog for 25 mins Jog for 25 mins Jog for 15 mins, run for 10 mins, jog for 45 mins Rest day Jog for 5 mins, run for 15 mins, walk for 3 mins, run for 5 mins, walk for 3 mins, jog for 60 mins Week 11

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 25 mins Jog for 60 mins Jog for 20 mins, run for 20 mins, walk for 3 mins, run for 10 mins, walk for 3 mins, jog for 40 mins Jog for 25 mins Jog for 10 mins, run for 10 mins, Jog for 20 mins, run for 5 mins, Jog for 20 mins Rest day Jog for 25 mins, run for 10 mins, Jog for 25 mins, run for 5 mins, jog for 35 mins, run for 10 mins, Jog for 30 mins, run for 5 mins, walk for 3 mins, Jog for 20 mins Week 12

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 15 mins, walk for 5 mins, jog for 10 mins Jog for 60 mins Jog for 10 mins, run for 10 mins, Jog for 30 mins Jog for 30 mins Jog for 15 mins Rest day Race half marathon distance Week 13

    Monday Tuesday Wednesday Thursday Friday

    If you raced on Sunday take a Rest day. If you didnt race, Jog for 30 mins. Jog for 30 mins Jog for 45 mins Jog for 30 mins Jog for 60 mins

    Saturday Sunday

    Rest day Jog for 90 mins Week 14

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 30 mins, walk for 5 mins, run for 10 mins, jog for 10 mins Jog for 45 mins Jog for 10 mins, run for 15 mins, Jog for 20 mins, run for 10 mins, Jog for 20 mins Jog for 30 mins Jog for 10 mins, run for 10 mins, Jog for 30 mins, run for 15 mins, jog for 45 mins Walk for 15 mins Jog for 90 mins Week 15

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 15 mins Jog for 35 mins, run for 30 mins, Jog for 30 mins, walk for 10 mins Jog for 15 mins Jog for 10 mins, run for 10 mins, jog for 40 mins, walk for 10 mins, jog for 5 mins, run for 5 mins, jog for 10 mins Jog for 20 mins Jog for 10 mins, walk for 10 mins Jog for 10 mins, run for 10 mins, walk for 3 mins. Repeat 5 times so the workout totals 115 mins. Week 16

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 20 mins Jog for 40 mins Jog for 20 mins, run for 15 mins, walk for 10 mins, run for 20 mins, Jog for 15 mins, run for 15 mins, walk for 5 mins, jog for 10 mins Jog for 20 mins, walk for 10 mins Jog for 45 mins Rest day Jog for 20 mins, run for 10 mins, walk for 5 mins. Repeat 3 times. Week 17

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 20 mins, walk for 10 mins Jog for 40 mins Jog for 5 mins, run for 15 mins, jog for 60 mins Jog for 30 mins Jog for 60 mins Rest day Jog for 15 mins, run for 10 mins, jog for 100 mins Week 18

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Rest day Jog for 15 mins Jog for 45 mins Jog for 60 mins Jog for 30 mins Rest day Jog for 90 mins Week 19

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 30 mins Jog for 10 mins, run for 10 mins, Jog for 20 mins, run for 10 mins, jog for 60 mins Jog for 45 mins Jog for 20 mins, run for 5 mins, jog for 35 mins Jog for 60 mins Rest day Jog for 150 mins Week 20

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Rest day Jog for 15 mins, walk for 10 mins, jog for 10 mins Jog for 60 mins Jog for 10 mins, run for 10 mins, jog for 10 mins. Repeat 3 times. Jog for 30 mins, walk for 10 mins Rest day Jog for 60 mins Week 21

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 45 mins Jog for 10 mins, run for 10 mins, Jog for 25 mins Jog for 10 mins, run for 10 mins, jog for 60 mins Jog for 5 mins, run for 5 mins, sprint for 30 secs, walk for 3 mins. Repeat 4 times. Jog for 45 mins Rest day Jog for 60 mins, walk for 15 mins, jog for 60 mins, walk for 15 mins, Jog for 30 mins Week 22

    Monday Tuesday Wednesday Thursday Friday

    Rest day Jog for 30 mins Jog for 30 mins Jog for 60 mins Jog for 30 mins

    Saturday Sunday

    Rest day Jog for 10 mins, run for 10 mins, Jog for 15 mins, run for 15 mins, walk for 3 mins. Repeat 3 times. Week 23

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Walk for 15 mins Jog for 30 mins Jog for 90 mins, run for 10 mins Jog for 60 mins Jog for 30 mins Rest day Jog for 120 mins Week 24

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Jog for 15 mins, walk for 5 mins, jog for 10 mins Jog for 45 mins Jog for 70 mins Jog for 15 mins, walk for 10 mins Walk for 15 mins Rest day Race day

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