







Training for your first Half
Week Mon Tue Wed Thu Fri Sat Sun 1Stretch &
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