This is a 12-week half marathon training program for novice runners. It gradually increases the distance of runs throughout the weeks, starting with 2-3 mile runs and building up to a half marathon (13.1 miles) on the final week. The program includes 3-5 runs per week, with one being a longer run on the weekend. It also incorporates strength training and cross-training to support running progress.
This is a 12-week half marathon training program for novice runners. It gradually increases the distance of runs throughout the weeks, starting with 2-3 mile runs and building up to a half marathon (13.1 miles) on the final week. The program includes 3-5 runs per week, with one being a longer run on the weekend. It also incorporates strength training and cross-training to support running progress.
This is a 12-week half marathon training program for novice runners. It gradually increases the distance of runs throughout the weeks, starting with 2-3 mile runs and building up to a half marathon (13.1 miles) on the final week. The program includes 3-5 runs per week, with one being a longer run on the weekend. It also incorporates strength training and cross-training to support running progress.
This is a 12-week half marathon training program for novice runners. It gradually increases the distance of runs throughout the weeks, starting with 2-3 mile runs and building up to a half marathon (13.1 miles) on the final week. The program includes 3-5 runs per week, with one being a longer run on the weekend. It also incorporates strength training and cross-training to support running progress.
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Hal Higdon's Half Marathon Training Program
Half Marathon Training: Novice
Week 1 2 3 4 5 6 7 8 9 10 11 12 Mon Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Tue 3 m run 3 m run 3.5 m run 3.5 m run 4 m run 4 m run 4.5 m run 4.5 m run 5 m run 5 m run 5 m run 4 m run Wed 2 m run or cross 2 m run or cross 2 m run or cross 2 m run or cross 2 m run or cross 2 m run or cross 3 m run or cross 3 m run or cross 3 m run or cross 3 m run or cross 3 m run or cross 3 m run or cross Thu 3 m run + strength 3 m run + strength 3.5 m run + strength 3.5 m run + strength 4 m run + strength 4 m run + strength 4.5 m run + strength 4.5 m run 5 m run + strength 5 m run + strength 5 m run + strength 2 m run Fri Rest Rest Rest Rest Rest Rest or easy run Rest Rest Rest or easy run Rest Rest Rest Sat 30 min cross 30 min cross 40 min cross 40 min cross 40 min cross Rest 50 min cross 50 min cross Rest 60 min cross 60 min cross Rest Sun 4 m run 4 m run 5 m run 5 m run 6 m run 5-K Race 7 m run 8 m run 10-K Race 9 m run 10 m run Half Marathon