Training

The two training schedules that I have used thus far and enjoyed are:

  • Hal Higdon’s Novice Half Marathon schedule. This training schedule was very balanced, allowing you to increase your mileage, speed, and endurance each week without exhausting your body (and desire to keep running). Check out Hal’s fantastic website for training schedules for runners of all levels.
  • MDI Casual Marathoner schedule, put together by MDI marathon officials

Novice Half Marathon Training Schedule:

Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
Stretch &
Strengthen
3 m run
2 m run or cross
3 m run +
strength
Rest
30 min
cross
4 m run
2
Stretch &
Strengthen
3 m run
2 m run or cross
3 m run +
strength
Rest
30 min
cross
4 m run
3
Stretch &
Strengthen
3.5 m run
2 m run or cross
3.5 m run +
strength
Rest
40 min
cross
5 m run
4
Stretch &
Strengthen
3.5 m run
2 m run or cross
3.5 m run +
strength
Rest
40 min
cross
5 m run
5
Stretch &
Strengthen
4 m run
2 m run or cross
4 m run +
strength
Rest
40 min
cross
6 m run
6
Stretch &
Strengthen
4 m run
2 m run or cross
4 m run +
strength
Rest or easy run
Rest
5-K Race
7
Stretch &
Strengthen
4.5 m run
3 m run or cross
4.5 m run +
strength
Rest
50 min
cross
7 m run
8
Stretch &
Strengthen
4.5 m run
3 m run or cross
4.5 m run +
strength
Rest
50 min
cross
8 m run
9
Stretch &
Strengthen
5 m run
3 m run or cross
5 m run +
strength
Rest or easy run
Rest
10-K Race
10
Stretch &
Strengthen
5 m run
3 m run or cross
5 m run +
strength
Rest
60 min cross
9 m run
11
Stretch &
Strengthen
5 m run
3 m run or cross
5 m run +
strength
Rest
60 min cross
10 m run
12
Stretch &
Strengthen
4 m run
3 m run or cross
2 m run
Rest
Rest
Half Marathon

MDI Marathon Training Schedule:

Casual Marathoner

This is the preferred schedule for most first-time marathoners (from a 20-mile-per-week base for at least one month to a peak of 40 miles per week).

M T W Th F Sat Sun Total
Base off 3 4 4 off 6 3 20
Weeks to go
18 off 3 4 4 off 8 3 22
17 off 4 4 4 off 8 4 24
16 off 4 4 4 off 10 4 26
15 off 4 4 4 off 8 4 24
14 off 4 4 4 off 13 3 28
13 off 4 5 4 off 10 4 27
12 off 4 4 4 off 15 3 30
11 off 5 5 4 off 12 4 30
10 off 4 4 4 off 18 3 33
9 off 6 5 4 4 12 4 35
8 3 5 5 5 off 20 off 38
7 5 6 off 6 4 13 6 40
6 off 6 5 5 4 20 off 40
5 4 6 5 6 off 13 6 40
4 off 4 4 4 4 20 off 36
3 4 4 3 4 off 15 3 33
2 off 5 4 5 off 4 6 24
1 off 4 4 4 off 2 26.2 14+race
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